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**
