Daily WOD

American Soldier

New Ulm CrossFit – WOD

Warm-up

3 Rounds

16/12 Calorie Row (build intensity each round)

8 single arm dumbbell floor press (each side) (light/moderate)

8 Push-ups

Mobility

Roll Lats & Upper Back

Banded Front Rack

Weightlifting

Power Clean and Jerk (Build to Hvy 1 – Choose between power and squat)

Squat Clean and Jerk (Build to Hvy 1 – Choose between power and squat)

Metcon

Metcon (Distance)

5 Sets

AMRAP 3 Minutes

20 Floor Press 135/95

Max Distance Meter Row

-Rest 1 Minute b/t sets-

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RX+ 155/105
Score is total meters

Target Meters each set: 550/450+

STIMULUS and GOALS

This is a classic push/pull workout focused on building upper body capacity.

WORKOUT STRATEGY & FLOW

Floor Press: aim for 1-3 sets here. Don’t use over 60% of 1RM for this workout weight.

Row: focus on long strong pulls when you first get into the rower. Don’t waste time on transitions. Make sure to have your foot straps set so that you don’t have to mess with them.