Daily WOD

Enemies By Monday

New Ulm CrossFit – WOD

Warm-up

3 Rounds

8 PVC Passthroughs

10 Ring Rows

:20 Plank

10 Barbell GM

5 Sn Grip Push Press (Behind Neck)

Mobility

Athletes Choice

Weightlifting

Spend whole time playing with barbells if you choose!

Squat Snatch (Build to HVY 1)

Power Snatch (Build to HVY 1)

Squat Clean and Jerk (Build to HVY 1)

Power Clean and Jerk (Build to HVY 1)

Metcon

Metcon (4 Rounds for time)

4 Sets

18 Stick Sit-ups or 24 Alt V-Ups

3 Snatches (135/955)

25’ Handstand walk (OR Accumulate 1:00 HSH)

3 Snatches (135/95)

-Rest 1:1 b/t sets-
Target time each set: 3-4 – Cap 5

STIMULUS and GOALS

We are aiming for faster sets with the barbell there to challenge you but not stop you completely!

WORKOUT STRATEGY & FLOW

We want smooth movement on the gymnastics with aggressively fast singles on these heavier snatches.

GHDs: Aim for all unbroken each round as this is the first movement and should be smoothly fast.

Snatches: We want all of these to be power, ideally a confident catch in the power position and stand. You can squat some reps if needed. Aim to finish all 5 reps under 1 minute

Handstand Walk: Like the GHDs, aim for all unbroken each round and it should be smoothly fast.

Home WOD

3 Rounds:

10 Squat Jumps

30 Flutter Kicks (Total)

:30 Handstand Hold Or Plank Hold

Metcon (4 Rounds for time)

No Equipment:

4 Sets

30 Alternating Leg V-Ups

20 Air Squats

15 Hand Release Push Ups

20 Air Squats

-Rest 2 Minutes B/T Sets-

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Equipment: Label as RX+

4 Sets

30 Alternating Leg V-Ups

10 Alternating Single Dumbbell Clean and Jerk (50/35)

50’ Handstand walk

10 Alternating Single Dumbbell Clean and Jerks (50/35)

-Rest 2 Minutes B/T Sets-
For equipment: These are sprints. Go hard out of the gate and hold on.

Aim for unbroken sets on all movements. If you struggle with handstand walk, sub 5 wall walks per 50′.

These are sprints. Go hard out of the gate and hold on.

Aim for unbroken sets on all movements except hand release push ups. These may need to be in smaller sets. Aiming for sets of 5+ throughout.