Daily WOD

Ivan Drago

New Ulm CrossFit – WOD

Warm-up

3 Rounds

6 Box Jumps (Step Down)

8 Scap Shrugs

6 DB Suitcase DL (per side)

4 DB Hang Cleans (per side)

Mobility

Banded Couch

Banded Hip Opener

Metcon

Metcon (Time)

FULL SEND FRIDAY

20-16-12-8-4

Box Jump Overs (24″/20″)

5-4-3-2-1

Rope Climbs

**16 DB Front Rack Reverse Lunges 50’s/35’s**
Target Time: 12-14 minutes

Time Cap: 18 minutes

STIMULUS and GOALS

How to Pace: GRIND. This workout is going to be a grind! This ladder is one time through and descending reps so there is light at the end of the tunnel when you hit the 3rd set of rope climbs!

How it should Feel: LACTIC ACID PARTY. Expect the burn on this one! Lungs, legs, and grip!

WORKOUT STRATEGY & FLOW

Box jump overs: Aim for consistency here. NO REBOUNDING.

Rope climbs: Aim to maintain smooth reps with short rest between each.

Dumbbell Lunge: Aim to keep these 50’ sections unbroken. Get a strong set up with the dumbbells and try to keep the grip relaxed.

Weightlifting

CHOOSE ONE OF THE FOLLOWING

IF IT FEELS GOOD, MAX OUT!

Power Snatch (Heavy 1)

Squat Snatch (Heavy 1)

Power Clean and Jerk (Heavy 1)

Squat Clean and Jerk (Heavy 1)