New Ulm CrossFit – WOD
Warm-up
3 Rounds
:30 Bike Increasing Intensity
8 Good Mornings
6 (BtN) Strict Press
4 Front Squats
Mobility
Roll Upper Back
Thoracic BB Opener
Metcon
Metcon (Calories)
Part 1:
5 Sets:
5 Sec Gradual Acceleration to 100%
5 Sec Sprint at 100%
5 Sec Controlled Sprint at 98%
Rest :40 After each :20 complex
—Rest 3 Minutes—
Part 2: (Starts at Minute 8)
4 Sets: 3 Min Fast–2 Min Rest
**After last 2 Rest start the following:
4x (45 Sec Moderate, 45 Sec Easy)
34:00 Total on the bike
Metcon (Time)
3 Rounds for quality
8 Overhead Squats (115/80)
16 V Ups
Rest 2:00 INTO
3 Rounds for quality
8 Front Squats (115/80)
8 Strict Handstand Push Ups
STIMULUS and GOALS
How to Pace: STEADY yourself through this one. 2 parts and both have moderately-light so reps should be smooth and constant. Resting should only be done between the movements and during.
How it should Feel: GASSY! Whenever the weight and reps are on the lower side we want to see you stay in attack mode.
WORKOUT STRATEGY & FLOW
Overhead squats/Front Squat: Weight is taken from the floor, so squat snatch/squat clean your first rep to get right into it. Sets should be completed unbroken. Be smooth through each squat while focusing on steadying the heart with a good breathing pattern.
V-Up’s: Smooth throughout while using total body and not just pulling with your core. Whip the arms and snap your hips!
Strict Handstand Push Ups: Unbroken would be great but if reps start to get “Iffy” early on then it’s best to complete into 2 sets rather than reach failure.
