New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 Single Arm Suitcase Deadlifts (each side)
15 Banded Good Mornings
0:20 Side Plank (each side)
:30 Bike (Building)
Mobility
Lacrosse ball
Pec – Shoulder
Bicep turnback on wall
Weightlifting
Floor Press (5 x 5 Building)
Superset with 30 seconds of Pushups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
5-10-15-20-25….
Deadlifts 225/135
12/8–24/16–36/24–48/32–60/40….Cal Bike
Target is to get into the 4th round.
STIMULUS and GOALS
How to pace: STEADY.. 15 minutes is a longer time domain, so go out at a moderate pace and aim to maintain that throughout.
How it should Feel: CARDIO & MUSCULAR ENDURANCE. The limiting factor here will be your breathing and leg fatigue.
WORKOUT STRATEGY & FLOW
Bike: Aim for 80-85% of your max capacity and a pace that will be sustainable for 15 minutes with increasing distances.
Deadlifts: break early and often. The reps are going to add up quickly – don’t fry yourself out too soon!
