Daily WOD

Black Ranger

New Ulm CrossFit – WOD

Warm-up

Mobility

Metcon

Metcon (Time)

3 rounds

20/16 Cal Row

10 Strict Handstand Push Ups

20 Deadlifts 155/105

10 Burpee Box Jump Overs 24/20

-After all 3 rounds, Rest 1:1 OR rest just 5:00-

3 rounds (each)

20/16 Cal Row

10 Strict Handstand Push Ups

15 Deadlifts 185/125

10 Burpee Box Jump Overs 24/20
SCORE BY TOTAL TIME INCLUDING REST

Target Time each set: 8-9 minutes

Time Cap each set: 12 minutes

STIMULUS and GOALS

This is a moderate/high intensity workout focused on unbroken movements and using the transition between movements as rest.

WORKOUT STRATEGY & FLOW

Standing bike erg: Place the damper between 8-10 and aim for a moderate intensity on the bike.

Deadlifts: these are ideally unbroken throughout or at most one break (adjust weight accordingly).

Strict handstand push ups: these are ideally done in 1-2 sets throughout. Quick breaks and try not to rest on the wall.

Burpee box jump overs: these are all about consistent pace. Work on good footwork up and over the box to minimize fatigue.

Accessory Work

4×10 Back rack lunge steps (step forward) (total) (heavy)

3×10 Pause goblet squats (2 sec pause in bottom) (moderate)

3×50 Banded hamstring curls (seated) (very light)

Here’s a link for the curls:

https://www.youtube.com/watch?v=B0kABjeJ_TY&ab_channel=TestosteroneNationTestosteroneNation

Home WOD

2 Rounds:

10 Big Arm Circles (Forward/Backward)

10 Single Leg Calf Raises (Each Leg)

:30 Single Arm Dumbbell Overhead Hold (R/L) Or Side Plank (R/L)

Metcon

Metcon (AMRAP – Reps)

3 Sets:

1:00 Max Hand Release Push Ups

1:00 Max Mountain Climbers

1:00 Max Alternating Leg V-Ups

1:00 Max Chair Dips

1:00 Rest

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RX+

3 Sets:

1:00 Max Hand Release Push Ups

1:00 Max Mountain Climbers

1:00 Max Alternating Leg V-Ups

1:00 Max Single Dumbbell Shoulder to Overhead (50/35) *Switch every 10 reps

1:00 Rest
This is a “Fight Gone Bad” style workout.

I recommend counting up! For instance, if you get 30 hand release push ups, start at rep 31 for the first mountain climbers.

Aim for smart sets on the hand release push ups and chair dips.

Aim for unbroken sets on the alternating leg v-ups and the mountain climbers.