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.
