Daily WOD

The Black Pearl

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Echo Bike

20 Alt. Leg V-Up

10 Single Arm High Pull R/L (Light-Moderate)

10 Kip to Swing

5 Box Jumps (Step Down)

Mobility

20 Alternating Knuckle Drags

Knee Across Body Hold

Pigeon

Metcon

Metcon (Time)

1.25 Mile Bike

20 Toes to Bar

40 Dumbbell Snatches 50/35

20 Toes to Bar

20 Box Jump Overs 24/20

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RX+ Reps

Same bike, 30,50,30,20
Target Time: sub 13 minutes

Time Cap: 16 minutes

STIMULUS and GOALS

How to Pace: STEADY! This workout is weird cause there are areas you can push and parts you need to be a little conservative. Start off a little moderate to keep the heart rate calm and then hit the turbo at the end.

How it should Feel: GASSY! It’s a one and done chipper workout. Build up on the pace and sell out at the end.

WORKOUT STRATEGY & FLOW

Echo Bike: Pacing should be moderate (75%) and not attack early on. Cool down the last 3-5 calories for a smooth exit to the toes to bar.

Toes to Bar: 3-4 sets or less should be the goal with little rest between. Try and monitor your grip on the first 30 reps to not blow up and hinder the upcoming dumbbell snatches. Second set can be pushed within your limits and what is left in the pull.

Dumbbell Snatches: Weight is moderately heavy and the pace should just be a chip away style. Touch and go can be great if you don’t get carried away during your rest breaks. Either sets of 10 (touch and go) if you can manage the workload or 1 rep at time with non-stop attack.

Box Jump Over: It’s the end of the workout so don’t let up and see if you can go without stopping.

Accessory Work

10 Alt EMOM

E: :30 Handstand Hold or Plank

O: 8 Double DB Z Press

**Seated on the floor, DB at each shoulder, elbows pointing forward, legs straight forward, press both DB’s at the same time to lockout and lower back to shoulders**