New Ulm CrossFit – WOD
Warm-up
3 Rounds
10/8 Calorie Row (easy to moderate)
5 Deficit Inchworms into 2 deficit push ups (at deficit for push ups during the workout)
10 Scap Shrugs
10 Ring Rows
Mobility
Pec Stretch on rig
Knee Across Chest
Pigeon
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 Minutes
27/21 Calorie Row
15 Deficit Push Ups (4″/2″)
9 Strict Pull Ups
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.
