New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Bike
3-5 Strict Pull-Ups
5 SLD
4 Fr + Side Lunge
Mobility
OH Squat On Wall
Couch
Pigeon
Metcon
Metcon (Time)
Partner Throwdown Friday
20/16 Calorie Echo Bike (each)
6 Rope Climbs (split)
50 deadlifts (225/125) (split)
6 Rope Climbs (split)
20/16 Calorie Echo Bike (each)
Individual version:
20/16 Calorie Echo Bike
3 Rope Climbs (split)
25 deadlifts (225/125) (split)
3 Rope Climbs (split)
20/16 Calorie Echo Bike
Target Time: sub 10
Target Cap: 15
STIMULUS and GOALS
How to Pace: CHALLENGE! Push yourself and your partner to hold an aggressive pace that pushes you both right up to what you can handle!
How it Should Feel: GASSY! With the bike and pulling combo you will be out of breath and ready for your rest while your partner goes!
WORKOUT STRATEGY & FLOW
Bike: Come out at about 75-80% pacing on the first calories then look to empty the tank on the last set of calories!
Rope Climbs: Get a big jump and trade off reps quickly 1 at a time!
Deadlifts: Sets of 5-10 are a sound strategy and totally depend on your 1RM and how comfortable you are at this weight. Don’t use over 75% 1RM!
Goals
Choose a couple goals to work on for the remainder of class.
If you need an idea perform the following weightlifting:
Weightlifting
Front Squat (5 sets of 3 Front Squats + 1 Split Jerk)
Building
