Daily WOD

Baby Yaga

New Ulm CrossFit – WOD

Warm-up

3 Rounds

20 Jumping Jacks

10 Suitcase DL

10 goblet squats (light/moderate)

20 Alternating Leg V Ups

Mobility

Roll Upper Back

Thoracic Extensions over roller

Ankle in lunge

Metcon

Metcon (Time)

3 Rounds

30 Suitcase DL 50/35

30 Stick Sit-Ups (no abmat)

30 Wall Balls 20/14

RX+

50# DB & 30/20 WB
Target Time: 11-13 minutes

Time Cap: 15 minutes

STIMULUS and GOALS

Stimulus for the workout is moderate intensity with sheer grit and grind. You will be testing mentally on this one with how long they are willing to hold on with the Carry and big sets of Wall Balls.

WORKOUT STRATEGY & FLOW

Suitcase DL: Quick, short sets if needed are key to covering a smooth, efficient pace.

Stick Situps: Unbroken/non-stop movement while being as explosive as possible Try to keep the head neutral and breathe at the top of each rep.

Wall Balls: If we break then the rest has to be around 10 secs or less and back on the wall ball. If we go for unbroken then take an extra second after situps to steady the heart rate. Remember to cycle the arms and keep the hips popping to help launch the wall ball up.

Weightlifting

Deadlift (4 x 3 on 4″ riser Drop and reset each rep)

Deficit Clean Deadlift (4in) for load:

– 4×3 @ Building

– rest 60-90 seconds between sets –