New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Bike (Building)
8 MB Front Squats
6 MB Push Press
5 RDL (Barbell)
Mobility
Couch, Pigeon
Knight Stretch
25 Banded Good Mornings
Weightlifting
Deadlift (6 x 3 Building)
Pin-drop technique on the 1:30
Metcon
Metcon (Time)
6 Sets
8/5 Cal Bike Sprint
15 Wall balls (20/14)
5 Deadlifts (225/155)
-rest 1:1 b/t sets-
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RX+ is 315/225 deadlift
Target each set: sub :90
Time Cap each set: 2
STIMULUS and GOALS
How to Pace: SPRINT! We want to blend the 2 paces of a pure sprint with challenging pacing, to see how fast of a Sprint pace we can hold onto with 1:1 rest including the shuttle sprint! If you fall off of a pure “Sprint” pace then still aim to keep very high intensity and unbroken movements.
How it should Feel: GASSY! We want you out of breath from all the fast work with quick transitions!
WORKOUT STRATEGY & FLOW
Bike: This portion of the workout should be the most “Sprint” portion!
Wall Balls: Unbroken is the aim! We want you to work on cycling these faster than normal, beginning the drop into the squat just before you receive the ball to make these fast!
Deadlifts: Unbroken here is the aim as well! Solidify the core and pull! Don’t use over 70% of 1RM here. Scale weight as needed.
