New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:00 Echo Bike
:30 Push Up Plank Hold
10 Front Squat (Empty Barbell)
10 Single Arm DB Press (each side)
10 Lateral Box Step Up (each side)
Mobility
Athletes Choice
Metcon
Metcon (2 Rounds for time)
21-15-9
Calorie Echo Bike
Strict Handstand Push Ups
-Rest 4 Min-
21-15-9
Calorie Echo Bike
Front Squats (95/65)
*Ladies: same calories as the men today 🙂
Target Time each set: 5-6 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
How to Pace: SteADY! We ideally want consistent efforts on the bike and smooth, bigger sets on the paired movement with the bike.
How it should Feel: LACTIC ACID PARTY into CARDIO! This one will blow you up at first with the bike intensity and descending rep scheme, but the volume is long enough that it will turn more aerobic.
WORKOUT STRATEGY & FLOW
Calorie Echo Bike: Try to keep consistent output on this bike each workout and bump your speed as the calories decrease
Strict Handstand Push ups: We’d prefer to see 1-2 sets each round. If you must break to less than 5 reps at a time, then scale
Front Squat: This is a light weight! We want unbroken and fast sets throughout. Don’t drop the barbell at all! Don’t’ get sloppy but push your cycle rate
