New Ulm CrossFit – WOD
Warm-up
5:00
6/4 Cal Bike
5 Sn Gr PP
3 OHS
10 Leg Raises
Mobility
PVC Drills
Weightlifting
Power Snatch (3,3,2,2,2)
Building to a Mod Set of 2
Drop to maintain form
Metcon
Metcon (Time)
40/32 Cal Bike
———————
30-20-10
Wall Balls 20/14
Toes to Bar
———————-
40/32 Cal Bike
RX+ 42-30-18 in middle
Target Time: sub 16 minutes
STIMULUS and GOALS
How to Pace: STEADY! We want to work on getting progressively faster with your pacing as the reps descend through the workout, then maintaining pace on the final bike!
How it should feel: LACTIC ACID PARTY into CARDIO! This couplet is going to be a full body mash!!! The heart rate and lactic build up in the quads will be intense while your shoulders won’t be fresh from all the work.
WORKOUT STRATEGY & FLOW
Bike: Come out with a moderate/fast pace that you can slightly increase intensity.
Toes to bar: Start with manageable sets out of the gate as the first round begins with a big number! Work to keep tension at your forward swing to help maintain speed and fluidity completing each rep!
Wall Balls: These will be very challenging due to the increased load. We still want sets of 10-15+ to open, and committing to a manageable but not excessive rest period each time you drop the ball
