New Ulm CrossFit – WOD
Warm-up
5:00
1:00 Bike
15 Banded Good Morning
6 Box Jump w/Step Down
Mobility
Figure 4 On Wall
Candlestick on Wall
OHS On Wall
Metcon
Metcon (7 Rounds for calories)
7 sets
1:30 AMRAP
16 Deadlifts (135/95)
6 Box Jumps (24/20)
Max Calorie Bike
-Rest 1:30 between sets-
Target Calories each set: 10/8+
STIMULUS and GOALS
How to Pace: CHALLENGE PACE on this high intensity, multiple set, interval. It’s not an all out sprint, but a solid push pace where you know you can have repeatable efforts across. Goal should be to have at least 50 seconds of biking.
How it should Feel: LACTIC ACID PARTY! Legs will fill up like balloons, so be careful on the jumps and try to hang on.
WORKOUT STRATEGY & FLOW
Deadlifts: Percentage should be around 30-40% of 1rm. Light and fast on the bar, don’t cheat the standard and stay unbroken through all sets.
Box Jumps: Don’t hesitate and move! We never recommend rebounding so step or jump down into a fast reset back on the box.
Bike: Don’t go all out! Think 75-80% pace and don’t let up until the end.
Accessory Work
12 EMOM
E: 1 Legless Rope Climbs
O: 2 Rope Climbs [using legs]
*If you do not have Legless, you will do 6 Rope Pull-Ups [seated]
