Daily WOD

Jeff Gordon

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap Shrugs

8 Box Jumps with step down

6 V-Ups

4 Thrusters (empty bar)

Mobility

Banded Shoulder

Ankle on Box

Metcon

Metcon (4 Rounds for time)

4 Sets (1 Set every 5 Minutes)

15 Chest to Bar Pull Ups

12 Box Jump Over 24/20

9 Thrusters 115/80

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RX+ 21-15-9 @ 135/95
Target Time each set: sub 2 minutes

Time Cap each set: 3 minutes

STIMULUS and GOALS

This is a sprint workout so go FAST!!! You have plenty of recovery built in

WORKOUT STRATEGY & FLOW

Chest to bar: these are ideally unbroken. They are at the beginning of each round so aim for that.

Box jump overs: aim to keep these at a consistent and fast pace. Use the step out and back in method for settling into a pace.

Thrusters: these should be unbroken. Rest a second before you pick to bar up to ensure you can do them in one set! Use good hip drive to get the bar up fast.

Goals

Remainder of time spent on goals

Home WOD

5:00 Clock:

30 Plate Hops Or Jumping Jacks

10 Air Squats

5 Up Dog to Down Dog Transitions

Metcon

Metcon (4 Rounds for time)

4 Sets:

15 Box Jumps *STEP DOWN Or Tuck Jumps

30 Jumping Air Squats

15 Burpees

-Rest 2:00 B/T Sets-

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RX+

4 Sets:

21 Double Dumbbell Thrusters (50s/35s)

15 Box Jumps (24″/20″) *STEP DOWN

9 Strict Handstand Push Ups

-Rest 2:00 B/T Sets-
These are sprints! Go out fast and hold on.

Aiming for unbroken on all movements. If you need to break, keep it quick.

Accessory Work

3 Sets

6 Lateral Box Step Up (Each Side)

12 Hammer Curls (Each Side)