Daily WOD

Apollo Creed

New Ulm CrossFit – WOD

Warm-up

4:00

:30 Row

6 PVC Pass Through

6 PVC OHS

10 Alt V-Ups

Mobility

Roll Lats — Upper Back

Weightlifting

Snatch Balance (4 x 1 Building OT :90)

Squat Snatch

* Work up to 75-80% for the day, then perform 3 Perfect singles in that percentage range.

* rest 60 seconds between sets *

Power Snatch

* Work up to 75-80% for the day, then perform 3 Perfect singles in that percentage range.

* rest 60 seconds between sets *

Metcon

Metcon (2 Rounds for time)

2 Sets (1 Set every 7 Minutes)

25/20 Calorie Row

25 Stick Sit-Ups

25/20 Calorie Row

25 Toes to Bar
Target Time each set: 4-5 minutes

Time Cap each set: 7 minutes

STIMULUS and GOALS

How to pace: CHALLENGE. Push yourself here to maintain bigger sets and faster paces.

How it should Feel: GASSY. If you are pushing yourself hard, you will feel the burn!

WORKOUT STRATEGY & FLOW

Machines: aim for a harder pace than you normally would hold. The time spent on it will be quick!

GHD: Aim for unbroken and smooth sets here. If you must break, keep the rest short and get back to work, leveraging fast arm movement with active quads to help save the core.

Toes to bar: Work to have more efficiency than typical in this workout as the core volume will add up, and using your kip/tension well will pay off in this workout. This is the last movement so you can push hard on this movement each set!

Gymnastics

Metcon (Time)

Kipping Chest To Bar Pull-Up Ladder (NO Butterfly allowed)

10-9-8-7-6-5-4-3-2-1

Unbroken each set

If you do not complete a set, you must repeat before moving to next set.

Time is total amount it takes to complete all sets.

Scaling:

Complete with Kipping Pull-Ups