New Ulm CrossFit – WOD
Warm-up
3 Sets
1:00 Bike
5 Box Jump w/Step Down
15 Banded Good Morning
5 Tempo Back Squats
(5,5,5,0)
Mobility
2 Rounds
15 Roll to V Split
10 Alt Spiderman
10 Alt Scorpion
Weightlifting
Back Squat (8 x 3 @ 81% OT 2:00)
Metcon
Metcon (Time)
FULL SEND FRIDAY!!!
30/25 Calorie BIke
20 Burpee Box Jump Overs 32/26
10 Power Cleans 155/105
*Scaled* 25/20 Cal, 26″/22″, 115/85
Target Time: sub 5
Time Cap: 7
STIMULUS and GOALS
How to Pace: SPRINT into PAIN CAVE!!! PIck your battle here! Go fast where you feel confident and be smooth where you need to throttle back.
How it should Feel: PAIN!!!!! It’s full sent Friday so make it hurt!! Leave it all out there for this sprint chipper.
WORKOUT STRATEGY & FLOW
30/25 Calorie Echo bike : Hammer on those pedals as hard as you can for the first 10-15 seconds. After that, ease off a touch and find a pace that is uncomfortable, but sustainable until you get to the final 2-4 calories. At that point, ease off just a bit more and gain some composure before the burpee box jump overs
Burpee Box Jump Overs:
Fast transitions into the next rep is the separator here. Don’t waste time here, grind these out as fast as you can.
Power Cleans: If you can touch and go these reps, do it. There are only 10 and you’re done. If not, then QUICK singles.
