Daily WOD

12/15/2017

New Ulm CrossFit – WOD

Warm-up

:20 Seconds

Jumping Jacks

Quad Stretch

Knuckle Drags

Lateral Line Hops

Side Lunge

Samson

Forward and Back Line Hops

Spiderman

Air Squats

Single Unders

Dive Bombers

Hollow Hold

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Banded Walks

Mobility

PVC Front Rack Stretch – 1 Minute

Wrist Stretch – 1 Minute (:30 back / :30 front)

Ankle Stretch – :30 Seconds Each Side

Movement Prep

Chest to bar pull-ups – Look up (it opens the chest more for better contact) Kick,pop,pull ( feet, hips, chest)

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Double Unders – Grip (hold close to rope like a pen, point thumbs at 45 not out towards opposite walls)

Height (Still learning? Jump higher!)

Without Rope

10 Seconds Power Jumps

10 Seconds Power Jumps with Double Tap on Leg

With Rope

10 Seconds Single Unders

10 Seconds Higher Single unders

10 Seconds Double Under Practice

Movement Substitutions

Reduce Reps

1:30 Double Under Practice

100 Single Unders

Front Squat – Brace (PVC drill with 5 slow squats keeping midline tight) Squat between knees (hips should drop btwn knees not on top)

PVC Drill

3 Tempo Front Squats

2 Front Squats

Build to lighter weight than being used in the workout

WOD Warm-Up

1 Round

Lighter Weight

5 Front Squats

5 Chest to Bar Pull-ups

10 Double Unders

1 Round

Workout Weight

5 Front Squats

5 Chest to Bar Pull-ups

10 Double Unders

Metcon

Rx: Metcon (Time)

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

50 Double Unders

Scale: Metcon (Time)

3 Rounds:

10 Front Squats (155/105)

20 Pull-Ups

100 Singles or 1:30 Dub Practice