New Ulm CrossFit – WOD
Warm-up
3 Rounds
10/8 Calorie Bike
5 Power Cleans
15 Standing Banded IY
10 Scap Shrugs
3-5 Strict Pull-ups
Mobility
Pec Stretch On Rig
Child’s Pose
Lat Reach
Weightlifting
Floor Press (3 x 5)
Superset with :30 Diamond Push-ups
Floor Press (3 x 4)
Superset with :15 Diamond Push-Ups
Metcon
Metcon (3 Rounds for calories)
3 Sets:
AMRAP 2 Minutes
3 Power Cleans 185/125
16- 1 Arm Thrusters 50/35
Max Calorie Echo Bike
-Rest 3 Minutes btwn sets-
———————————–
Scale 135/95–RX+ 205/145
Target Calories each set: 20/16+
Minimum Calories before Scaling each set: 10/8
STIMULUS and GOALS
How to Pace: SPRINT! We have a big amount of rest built in so you can start and stay fast!
How it should Feel: GASSY! The intensity here and bike will keep you out of breath and ready for the rest!
WORKOUT STRATEGY & FLOW
Power Cleans: These can be quick singles or touch’n go. We want you to hold a good position for each, especially with your flat and braced back. Don’t use over 80% of 1RM Power Clean.
Wall Balls: Unbroken is great ideal! If a break is needed, make it short!
Echo Bike: Hammer down here! Don’t slow and hold 85-90%+ pace!
You have to finish strong to get that calorie count!
