New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:00 Bike
10 Inchworm w/Box Step Up each rep
5 Strict Press (45/35)
5 Front Squats
Mobility
Roll Upper Back & Lats
Front Rack elbows on roller
Squat hold on rig
Weightlifting
Front Squat (5 x 3 Tempo (5,0,5,0))
Build from 50-70% Effort
Stay under tension by not standing all the way up.
Metcon
Metcon (Time)
3 Sets
20/15 Calorie Bike
12 Bar Facing Burpees
12 Squat Clean Thruster (115/75)
-Rest 3:00-
Target Time each set: sub 4
Time Cap each set: 5
STIMULUS and GOALS
How to Pace: GRIND and PAIN CAVE! Expect a high heart rate with this combo!
How it should Feel: GASSY and LACTIC ACID PARTY! This combo will get the legs and lungs burning.
WORKOUT STRATEGY & FLOW
Echo bike: Aim for a moderate and consistent pace that you can hold for all 6 sets.
Bar Facing Burpees: consistency is key here! Pick a pace that you can keep moving for all 18 burpees. I recommend stepping up and keeping it smooth.
Squat clean thruster: fast singles or small, quick sets here! This is the final portion of each set and where you can aim to push the pace and challenge yourself.
