New Ulm CrossFit – WOD
Warm-up
3:00 Row Building in Intensity
-then-
2 Sets
10 DB Suitcase Deadlifts (each side) (light/moderate)
0:30 Handstand Hold
15 Banded good mornings
10 Calorie Row Fast
Mobility
Shoemaker
Child’s Pose w/ Lat
Wrists
Metcon
Metcon (2 Rounds for time)
15-12-9
Calorie Row
Deadlift (225/155)
-rest 1:1-
-then-
40/30 Calorie Row
30 HSPU — RX+ 100′ HSW
Target Time part 1: sub 3 minutes
Target Time part 2: sub 5 minutes
Time Cap part 1: 5 minutes
Time Cap part 2: 8 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! Aim to hold a pace that gives you some butterflies in your tummy just thinking about it!
How it should Feel: LACTIC ACID PARTY! The bike deadlift combo is going to light up those legs and let us see how well we are adapting to all of our bike and pulling work!
WORKOUT STRATEGY & FLOW
Bike: We want a faster pace each set and to build into faster as the calories descend. Getting the bike moving quickly from the start is paramount as the 1st calorie takes longer and the overall calorie count is low.
Deadlifts: This should be 50-60% or less of your 1RM and something we can hold unbroken most to all of the workout!
Handstand Walk: You will be fatigued by this point which is the stimulus intended! The aim is to be aggressive but kick down just before emptying the tank. Use the motivation of being right at the finish line to get back on your hands quickly each break! Sub 3 minutes is a great goal for the walks total.
