New Ulm CrossFit – WOD
Warm-up
3 Rounds
100m Jog (increase pace)
8 Scap Shrugs
6 Kip to swing
4 Hanging knee raises
Mobility
Roll
Lats & Upper Back
Med Pec Stretch on Rig
Weightlifting
Floor Press (5,3,1 and then 5 x 4)
Build through the 5,3,1
Then drop in weight and:
OT2 – 5 x 4 superset with 5 explosive push-ups
Metcon
Metcon (Time)
30 Toes to Bar
Run 1.5 Miles
30 Toes to Bar
Target time: Sub 15 minutes
Time Cap: 20 Minutes
STIMULUS and GOALS
This was a great test of running endurance at the Games. The toes to bar are enough that you have to respect the them, but the vast majority of the workout is running.
This is a longer endurance based event with a focus on moderate intensity.
WORKOUT STRATEGY & FLOW
Run: This is basically a 5k with toes to bar in between. SO it is a perfect time to run at your 5k PR pace or whatever your best guess of that is. Open up at a 75-80% intensity and gradually increase your pace every 0.5 mile if you can.
Toes to bar: Some can hold onto 30 unbroken for every set. If you can, go for it! Otherwise get as close to redlining each set as you can without completely failing. The run in between is plenty of time to recover for the next set.
SCALING
The SCALING aim is to run an appropriate distance and not fall apart on toes to bar
Scaling option to finish near the target score:
25 Toes to Bar
Run 1 Mile
25 Toes to Bar
