New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Echo Bike
10 Box Jump w/Step Down 24/20
6 Inchworm w/Push Up
5 Burpees
Mobility
OHS on wall
Thread the needle
Weightlifting
High-Hang Snatch (5 x 2 (60,65,70,70,70))
OT 1:30
Metcon
Metcon (2 Rounds for time)
2 Sets (1 set every 10 minutes)
12/10 Calorie Echo Bike
12 Burpee Box Jump Overs 24/20
12/10 Calorie Echo Bike
9 Burpee Box Jump Overs 24/20
12/10 Calorie Echo Bike
6 Burpee Box Jump Overs 24/20
Scaled – 9-7-5 on the BBJO
Target Time each set: sub 6
Time Cap each set: 8
STIMULUS and GOALS
How to Pace: CHALLENGE! Aim to hold a faster bike and more consistent burpee pace than you typically would in another workout.
How it should Feel: GASSY! The bike burpee combo is always a lung burner! We do variations like this often because it builds such good fitness!
WORKOUT STRATEGY & FLOW
Echo Bike: You should be applying the same effort each time you get to the bike (~85% or more effort). Ramping up the bike for 3-4 seconds and then coasting down to a maintenance pace is a great strategy for staying consistent. Each bike should be completed in 60 seconds or less
Burpee Box Jump Overs: We have a descending rep scheme here. You should be able to do these all unbroken. Find a pace for the first set that doesn’t crush you for the rest of the workout and then pick up the speed on the second set and GO for it on those last reps!
*Sub 250m/200m Row, 200m Run, OR 80 Double Under for Rx’d*
