New Ulm CrossFit – WOD
Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Arms Only: 40sec easy, 20sec mod, 10sec fast
Mini Band Glute Activation
30/24 Cals Fast, 60 Sec Easy,
10/8 Cals Fast, 60 Sec Easy
*Rest 2 Min between sets.
Score is total time minus the total 4:00 of rest.
Think about your previous “fast” paces and set a target to try and hold for the longer bike and then a more aggressive pace for the shorter bike.
Back Squat (3 x 3 Tempo (3,2,3,1))
**This should not exceed 65% of 1RM Back Squat
***Trend towards going too light and actually hitting the tempo over going too heavy. Perform the tempo on all warm up sets as well.