New Ulm CrossFit – WOD
Warm-up
Bike:
Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Arms Only: 40sec easy, 20sec mod, 10sec fast
Mobility
Glute Activation
Mini Band
Metcon
Metcon (Calories)
Bike
6x (45 Sec Fast, 45 Sec Easy)
No rest between reps or sets.
Time: 9 Min
Aggressive pace on Fast, but keep in mind there is no full rest.
Metcon (3 Rounds for time)
3 Sets
25 Push ups
50 Air squats
100 Double unders
50 Air squats
25 Push ups
-Rest 3:00 b/t sets-
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Singles is 100 reps
Target Time each set: 5-6
Time Cap each set: 8
STIMULUS
This chipper style workout will allow you to work though moderate to bigger sets of reps but with movements you can hold onto bigger sets for
STIMULUS and GOALS
How to Pace: CHALLENGE! Work to hole an almost unsustainable pace each round, knowing that the faster rounds and built in rest will allow you to maintain pace and recover.
How it should Feel: Muscular Endurance. Those push ups and air squats can add up and allow some pump! Expect chest and quad fatigue with some elevated breathing from the double unders!
WORKOUT STRATEGY & FLOW
Push Ups: This should be a number you can do unbroken when fresh. Work on engaging your mid back to stay in a good position and use short rest breaks before major muscle fatigue.
Double Unders: These are ideally unbroken the entire workout. Focus on forceful wrist movement and relaxed shoulders.
Air Squats: These should be smooth and unbroken, or 2 sets at most for each set
