Daily WOD

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New Ulm CrossFit – WOD

Warm-up

4 Rounds

20 Jumping Jacks

4 Dive Bombers

10 Barbell Good Mornings

5 Sn Gr Push Press

Mobility

Thoracic Opener 1:00

Knee Across Body 1:00 Each

Home WOD

Metcon (2 Rounds for time)

HOME WOD

3 Rounds for Time

12 Alternating Chair/Box Step Ups (Total)

9 Burpees

12 Alternating Jumping Lunges (Total)

Rest 5:00 –

For Time:

36 Alternating Chair/Box Step Ups (Total)

27 Burpees

36 Alternating Jumping Lunges (Total)
These are two separate workouts. The first one is focusing on unbroken reps while utilizing the transition between movements for reps. The second workout is chipper style, aiming for a big set to start then chipping away at the rest of the reps.

Chair/box step ups: stand tall each rep here.

Burpees: consistency!!!!!

Jumping lunges: aim for sets of 10+ with quick breaks between.

Accessory Work

FOR AT HOME

3 Sets:

10 Weighted (if possible) Glute Bridges

10 Split Squat w/ DB (elevated rear foot – each side)

10 Single Leg Dumbbell RDL (each side)

Metcon

Metcon (2 Rounds for time)

3 Rounds

12 Hang Snatches 95/65

9 Deadlifts 95/65

6 Box Jump Overs 30/24

——5:00 Rest——

36 Hang Snatches 95/65

27 Deadlifts 95/65

18 Box Jump Overs 30/24

Weightlifting

Power Snatch (10, 8, 6, 4, 2 OT :90 TnG)