New Ulm CrossFit – WOD
Warm-up
5 Cal Bike
10 Pause Cossack Squats
4 Cal Bike
6 Pause Push-Ups
3 Cal Bike
10 Scap Shrugs
2 Cal Bike
10 V-Ups
Mobility
10 Low Lunge T Hip Opener (R/L)
10 Alt Scorpion (R/L)
15 Roll to split
10 Down Dog to Cobra
Metcon
Metcon (Time)
50-40-30-20-10
Calorie Echo Bike
-Rest 1:1 between sets-
Target Time: sub 15-20 minutes (includes rest)
Time Cap: 30 minutes (includes rest)
STIMULUS and GOALS
How to pace: GRIND. This is a lot of calories on the echo bike, be prepared for it and stay tough!
How it should Feel: CARDIO. Consistency is key here. We are working on Engine
WORKOUT STRATEGY & FLOW
Don’t go out too hot! You will burn out. Use those arms and legs as equally as possible to help sustain power output the entire workout!
Gymnastics
Strict Toes-To-Bar (3 x 6 Tempo)
3 rounds for Quality:
3 reps of 3 second tempo Strict Toes to Bar on way up
[1 count on the way down]
–Immediately into–
3 reps of 3 second tempo Strict Toes to Bar on way down
[1 count on the way up]
—rest 2 minutes between sets—
After resting a full 2 minutes:
Complete 3 max effort Kipping Toes to Bar in 20 seconds
–rest 40 seconds beteween sets —
*Scaled: Use tuck up for tempo work [complete the tuck up strict] or just get straight legs as high as possible on the tempo count.
Toes-To-Bar (3 max effort sets :20)
Rest :40 between each
