New Ulm CrossFit – WOD
Warm-up
3 Rounds
6 Scap Shrugs + 4 Kip to Swing
5 Strict Press
5 Back Squat
4 Cal Bike
Mobility
Lacrosse Ball Rotator Smash
Banded Hip Opener
Weightlifting
Split Jerk (Build to 2 RM over 3 attempts)
Then perform 1 drop set at 10% lighter and then another 5%
Back Squat (Build to 2RM over 3 attempts)
Then perform 1 drop set at 10% lighter and then another 5%
Metcon
Metcon (2 Rounds for time)
75 Toes to bar
*Every 2 Minute on the Minute
10/8 Calorie Echo Bike. Start with Echo Bike
-rest until 12:00-
75 Wall Ball (20/14)
*Every 2 Minute on the Minute
10/8 Calorie Echo Bike. Start with Echo Bike
Target time each set: 7-9
Time cap each set: 10
STIMULUS and GOALS
How to Pace: SUSTAIN
This workout is designed to test your strategy and mental push. We want to see adjustments being made on the fly and calculated rest to finish in the appropriate time frame. Approach this workout with some aggression while having a plan. Do not try and max reps on the first round because subsequent rounds will not go well.
How it should Feel: GASSY. The high intensity work on the bike will add up and make you sustain work with an elevated heart rate and breathing rate.
WORKOUT STRATEGY & FLOW
Bike: Push the pace and finish in 45-55 seconds. Not a max effort but around 80-85% and wind down the last few calories to steady the heart rate.
Toes to bar & Wall balls: We want 15-20+ for each round. You can do quick sets of 5s or get aggressive with sets of 10+. For wall balls, Try to hang on for sets of 10+ and do 20+ per round as well.. Finish your number of wall balls and toes to bar each round at least 10 seconds before returning to the bike. Aim for a consistent amount of reps during each set unless it appears that the total reps can be finished in a round with a few extra reps.
# SCALING
The Scaling aim is for athletes to finish the amount of calories under a minute and be able to maintain consistent reps
