Daily WOD

Rudolph

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 Cal Bike (Increasing Intensity)

8 Scap Shrugs + 4 KAH

4 Burpees

5 SLD + 5 Hang Cleans

Mobility

Forward Fold

Knee Across Body

Metcon

Metcon (Calories)

Echo Bike Progression

8 sets:

30sec fast (9% of test)

45sec recovery

No rest b/t reps or sets
Details: The cals accumulated during the 30sec fast interval should equal the same quantity of cals in the 45sec recovery interval.

Score: Total Calories

Metcon (Time)

3 sets

15 Toes to Bar

10 Burpee box jump overs (24″/20″)

5 Power cleans (155/105)

-1:00 Rest between sets-
Target Time each set: sub 2 minutes 30 seconds

Time Cap each set: 4 minutes

STIMULUS and GOALS

How to Pace: SPRINT! We want fast reps with fast transitions! Intervals start off the week right!

How it should Feel: GASSY. The intensity here will catch up and leave you out of breath. The movements don’t compound too much with the rest built in, allowing us to start and stay fast!

WORKOUT STRATEGY & FLOW

Toes to bar: 1-2 big sets round to round is the aim! Stay long and keep tension throughout!

Burpee box jump overs: Don’t stop moving and try to finish these in 60 seconds or faster!

Power Cleans: Quick singles are the aim. Don’t use over 70% of 1 RM Power Clean.