New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:00 Echo Bike
10 Single Arm High Pull R/L (Light-Moderate)
5 Power Cleans (Start light and build)
100m Jog
Mobility
PVC Drills
Weightlifting
Split Jerk (1 DL + 1 Cln Pull + 1 Cln + 1 Fr Sqt + 1 Jerk)
4 Sets
Start around 60% of your jerk.
Metcon
Metcon (Time)
5 Sets
100m Run
3 Power Cleans (185/125)
10/8 Calorie Echo Bike Sprint
-Rest 2 minutes between Sets-
**If needed sub 125/100m Row**
Target Time each set: sub 2
Time Cap each set: 3
STIMULUS and GOALS
How to Pace: SPRINT!!! That means start and end fast for each set! We’ve built in plenty of rest for you so you can not slow down in any set!!
How it should Feel: GASSY! You will be out of breath with the speed of each set, but have time to recover
WORKOUT STRATEGY & FLOW
Run: Keep these fast and work on your lateral transitions.
Power Cleans: Don’t use over 70% of your 1RM Power Clean. These should be touch’n go or fast singles.
Echo Bike: End fast here as well! Get those RPMs up and don’t let them slow until the calories are done!
