New Ulm CrossFit – WOD
Warm-up
3 Rounds
:30 Bike Increasing Intensity
4 Lateral + Forward Lunges
8 MB Thrusters
Mobility
Ankle
Couch
Pigeon
Weightlifting
Paused Front Squat (4 Sets of 2 Building (:02 Pause))
Metcon
Metcon (Time)
4 Rounds
24/18 Calorie Bike
30 Box Jumps 24/20
30 Wall Balls 20/14
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RX+ is 5 Rounds
Scaled is 21/15 Bike & 20 Reps for BJ & WB
Target Time: 15-20 minutes
Time Cap: 30 minutes
STIMULUS and GOALS
How to Pace: STEADY. We want smooth steady movement throughout the workout. If you pace it correctly and can handle the volume then you should be able to go unbroken throughout the workout.
How it should Feel: CARDIO & PAIN. This is going to be a leg dominant workout with a lot of breathing. Be prepared for those legs to start to feel heavy quickly depending on how much muscle fatigue you can handle.
WORKOUT STRATEGY & FLOW
Bike: A nice steady pace will work here. We don’t need to push too hard because we need to save energy for the rest of the movements.
Box Jumps: We suggest stepping down with each rep and saving rebounding for competition. This will also help with leg fatigue and keeping your heart rate down.
Wall Balls: Try to hold on for unbroken here. At most go 2 big sets. Keep in mind you can always pace the first portion of the bike to recover from these.
