New Ulm CrossFit – WOD


3 Rounds

:30 Bike Increasing Intensity

8 Good Mornings

6 (BtN) Strict Press

4 Front Squats


Roll Upper Back

Thoracic BB Opener


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

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.


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.