Daily WOD

Back On The Street

New Ulm CrossFit – WOD

Warm-up

3 Rounds

35 Singles

5 Inchworm w/ push-up

5 Box Jumps (Step Down)

5 Power C & J (empty bar)

Mobility

1:00 Each Side

Banded Front Rack Stretch (Band under foot)

Low Lunge (elbows on floor if possible)

Metcon

Take 5:00 to find working weight

Metcon (Time)

3-6-9-12-9-6-3

Power Clean and Jerk (155/105)

Burpee Box Jump Over (24″/20″)

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Example of scaled:

115/80 with Burpee box step overs
Target Time: 7-8 – Cap: 12

STIMULUS and GOALS

This is a moderate/hard effort stimulus that is simply a grind. It’s a classic crossfit couplet style workout designed to keep you moving fast throughout.

This is a good time to practice smooth transitions between the bar and box.

WORKOUT STRATEGY & FLOW

Clean and jerks: aim to keep the smaller sets touch’n go if you love them. If needed, go quick singles to stay moving fast on larger sets. Pick a pace that you can keep moving at. No long breaks here!

Burpee box jump overs: consistency is key here. Pick a pace that you can keep moving at with no breaks. Quick step up burpees are recommended.

Accessory Work

Can be gone through at an easy pace or as fast as possible

Remainder of class, but put a 15-20:00 cap on it.

Weida Core (Time)

25 Sit-ups

25 4 Count Flutters

25 Sit-ups

25 Leg Raises

25 Sit-ups

25 Hello Dolly’s

25 Sit-ups

25 Crunches

25 Sit-ups

25 Russian Twists

25 Sit-ups

25 4 Count Flutters