New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Bike
20 Alt. Leg V-Up
1:00 Row
20 Step Back Lunge
:30 BB OH Hold
Mobility
Roll Quads
Adductors
Hamstrings
Glutes
Metcon
Metcon (Time)
2 Rounds
30/24 Calorie Echo Bike
30 Stick Sit Ups
30/24 Calorie Row
30 OH Lunges 96/65
Target Time: 16-18
Time Cap: 22
STIMULUS and GOALS
How to Pace: GRIND! The goal is moderate intensity across both rounds of this workout. Going unbroken will be tempting to some, but attempting this workout in a chipper style effort will more than likely pay off in the long run. Smooth is fast on this!
How it should Feel: CARDIO! This workout will mainly be aerobic with both machines in it. We are in it for the long haul. The goal should be to keep moving with very few breaks during sets.
WORKOUT STRATEGY & FLOW
Bike and Row: Pick your moderate pace that you could hold onto for 15+ minutes straight. Start with that on round 1 and if round 2 feels good, then dial it in on the back half of each machine there!
Sit-ups: Smooth is fast here! Just aim for steady movement and try to not stop going!
Overhead lunge: Great thoracic and shoulder position will pay off here. Consistent steps are the aim of this!
Gymnastics
8 EMOM
5 Strict HSPU into 5 Kipping HSPU
Scale:
5 Box HSPU into :10 Hold at top of last HSPU
