Daily WOD

Bobby Labonte

New Ulm CrossFit – WOD

Warm-up

6:00

30 Singles

12 Alternating V Ups

8 Sit Ups

8 Inchworms / no pushup

Mobility

Calf on Post

Tri/Lat on wall

Metcon

Metcon (2 Rounds for reps)

2 Sets:

6 Minute AMRAP

2 Rounds

80 Double Unders

20 Toes to Bar

-straight into-

Max burpee to 6″ target

-Rest 2 Minutes between sets-

*SCORE is total BURPEES ONLY each set
Score is total BURPEES ONLY each set

Target Reps Each Set: 40+

Target reps before scaling each set: 20

STIMULUS and GOALS

This is going to be a high intensity workout focused on building capacity in the heavy double under and med ball GHD.

WORKOUT STRATEGY & FLOW

Heavy double under: aim to keep these in 1-2 sets. Relax the shoulders and traps and utilize good wrist movement on the jump rope.

Sub 90 Regular Double Unders if not heavy rope available

Med ball GHD: aim to keep these unbroken. Make sure to fire the quads as you sit up with the med ball. Do not roll the ball up and down the legs.

Burpees: push the pace on the burpee touches. And no matter what, don’t stop! Stay tough here.

Accessory Work

12-10-10-8 Back rack reverse lunge steps (Build to a challenging weight for each set)

4×15 Hip extensions (Light/moderate) (Sub good mornings if needed)

3×15 Weighted single leg glute bridge (Light/moderate)

Home WOD

3 Rounds:

1:00 Single Unders Or High Knees

20 Stepback Lunges

20 Glute Bridges

Metcon

Metcon (AMRAP – Reps)

EMOM x 20 Minutes:

Min 1: 20 Glute Bridges

Min 2: 20 Stepback Lunges (Total)

Min 3: Max Line Hops/Jumping Jacks

Min 4: Rest

—————————————

RX+

EMOM x 20 Minutes:

Min 1: 20 Double Dumbbell Deadlifts (50s/35s)

Min 2: 20 Double Dumbbell Stepback Lunges (50s/35s)

Min 3: Max Double Unders

Min 4: Rest
This is an EMOM, which means every minute on the minute. Once you complete the reps for that minute, rest until the next whole minute.

Focus on movement quality during this time.

Only record the max line hops/jumping jacks for your score.

Accessory Work

3 Sets:

10 Half Kneeling Single Arm Dumbbell Press (Each Side)

10 Birddogs (Each Side)