Daily WOD

Friends In Low Places

New Ulm CrossFit – WOD

Warm-up

5:00

1:00 Bike

15 Banded Good Morning

6 Box Jump w/Step Down

Mobility

Figure 4 On Wall

Candlestick on Wall

OHS On Wall

Metcon

Metcon (7 Rounds for calories)

7 sets

1:30 AMRAP

16 Deadlifts (135/95)

6 Box Jumps (24/20)

Max Calorie Bike

-Rest 1:30 between sets-
Target Calories each set: 10/8+

STIMULUS and GOALS

How to Pace: CHALLENGE PACE on this high intensity, multiple set, interval. It’s not an all out sprint, but a solid push pace where you know you can have repeatable efforts across. Goal should be to have at least 50 seconds of biking.

How it should Feel: LACTIC ACID PARTY! Legs will fill up like balloons, so be careful on the jumps and try to hang on.

WORKOUT STRATEGY & FLOW

Deadlifts: Percentage should be around 30-40% of 1rm. Light and fast on the bar, don’t cheat the standard and stay unbroken through all sets.

Box Jumps: Don’t hesitate and move! We never recommend rebounding so step or jump down into a fast reset back on the box.

Bike: Don’t go all out! Think 75-80% pace and don’t let up until the end.

Accessory Work

12 EMOM

E: 1 Legless Rope Climbs

O: 2 Rope Climbs [using legs]

*If you do not have Legless, you will do 6 Rope Pull-Ups [seated]