New Ulm CrossFit – WOD
Warm-up
3 Rounds
5 Cal Bike
5 Front Squats
5 GM
5 Dive Bombers
Mobility
Child’s Pose
Reach Left
Reach Right
Low Lunge
Seated Forward Fold
Weightlifting
Paused Front Squat (6,5,4,3,2 Building Start near 60% Finish near 80%)
Weightlifting
Front Rack Lunge (2 x 10)
Metcon
Metcon (2 Rounds for time)
2 sets
25 Wall Balls (20/14)
20/16 Calorie Echo Bike
15 Dumbbell Snatches (50/35)
-Rest 3 Minutes b/t sets-
Target each set: sub 3 – Cap each set: 4
STIMULUS and GOALS
How to Pace: CHALLENGE. This workout can be pushed with an unsustainable pace as you have enough rest built in to let you recover between sets.
How it should Feel: GASSY. The lungs and heart rate will be elevated throughout with the aggressive pacing and compounding movements.
WORKOUT STRATEGY & FLOW
Wall Balls: We want these unbroken throughout! Work to hit the target at the perfect height and make every rep the same.
Bike: We want this fast! Don’t slow down and stay at an aggressive wattage throughout.
Dumbbell Snatches; The rep count is manageable and you should have these unbroken as well. Don’t get sloppy with your pull.
