New Ulm CrossFit – WOD
Warm-up
2 Rounds
6/4 Calorie Bike
8 Step Ups
6/4 Calorie Bike
3 Strict Pull Ups
6/4 Cal Bike
:20 HSH
Mobility
T Hip Opener
Pigeon
Down Dog to Cobra
Metcon
Metcon (AMRAP – Reps)
18 Minute EMOM
3 rounds of the following:
0) 8/6 Calorie Bike
1) 10 Box Jumps 24″/20″
2) 8/6 Calorie Bike
3) 3 Muscle Ups or Burpee Pull Ups
4) 8/6 Calorie Bike
5) 25’ Handstand Walk or 18 Shoulder taps
How to Pace: GRIND! This is one of those workouts where pace should be a active recovery and just move. Just trying to get a sweet going and knock the rust off on some movements. Goal should be to work for 30-40 seconds and have at least 20 seconds of rest.
How it should Feel: GASSY! A workout like this is no walk in the park. Volume is high with short rest to recover. Make sure everything is comfortable.
WORKOUT STRATEGY & FLOW
Bike/Echo/Run: Pacing is moderately fast but not a max effort. Control your heart rate and try to find a pace early that allows you to finish within the target time.
Box Jumps: Steady pacing, be explosive and land softly on the box. As always, we recommend stepping down and reset to avoid the risk of injury.
Muscle Ups/Handstand Walk: Unbroken! This will be good skill work under duress so scale reps and distance if needed.
Weightlifting
Back Squat
8 Back Squat @ 55%
6 Back Squat @ 65%
4 Back Squat @ 75%
2 Back Squat @ 85%
