New Ulm CrossFit – WOD
Warm-up
Estimated Total Session Time:
(Everything Included)
Click “Workout prep notes available” directly below for the full warm up
Athletes Notes
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
4 Sets:
10/8 Calorie Bike (easy to moderate)
5 Deficit Inchworms into 2 deficit push ups (at deficit for push ups during the workout)
10 hanging scap retractions
10 Ring Rows
4. Workout Prep
1 Set (at workout pace):
5/4 Calorie Echo Bike
3 Deficit Push Ups (at workout deficit)
2 Strict Pull Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 Minutes
21/15 Calorie Echo Bike
15 Deficit Push Ups (4″/2″)
9 Strict Pull Ups
*27/21 Calorie Assault Bike
Target Rounds: 6+
Minimum Rounds before Scaling: 4
STIMULUS and GOALS
Cardio day with a Pump Shesh! My favorite…. Good steady bike effort that’s repeatable across the entire 16 minutes while being mindful to break up gymnastics to avoid burnout.
WORKOUT STRATEGY & FLOW
Echo Bike: Bike pace should be moderate with a goal time of sub 75 seconds. Use your total body and remember to breathe with every push and pull motion.
Deficit Push Ups: 2-3 sets should be the goal pace with quick turnaround on the rest. Remember to rest off the arms and don’t get sloppy and short the movement standards.
Strict Pull Ups: Same as the push ups. Break into multiple sets with short rest between. Look to switch grip up if needed to avoid burnout or over resting.
SCALING
The SCALING aim is to avoid burnout on the gymnastics.
Scaling option to finish near the target score:
Masters 35-44
AMRAP 16 Minutes
15/12 Calorie Echo Bike
12 Push Ups
6 Strict Pull Ups
Metcon (4 Rounds for time)
4 Sets
15/12 Calorie Ski
20 Toes to bar
15/12 Calorie Ski
-Rest 1:1 b/t sets
Target Time each set: 2-3 minutes
Time Cap each set: 4 minutes
STIMULUS and GOALS
This workout is about pushing your ski while trying to hang on for as big of sets as possible for toes to bar! If you can do 30+ unbroken toes to the bar then try to do 20 unbroken as long as possible!
WORKOUT STRATEGY & FLOW
Ski: This should be fast! Utilize the full torso pull and go a little faster than you usually do for a fast pace.
Toes to bar: Again, big unbroken sets it the aim! Utilize your full kip and focus on “closing the window” each rep.
SCALING
The SCALING aim is to finish in the target time and with 1-2 sets of toes to bar.
Scaling option to finish near the target score:
Masters 35-44
6 Sets
12/10 Calorie Ski
15 Toes to bar
12/10 Calorie Ski
-Rest 1:1 b/t sets
