Daily WOD

John Elway

New Ulm CrossFit – WOD

Warm-up

3 Rounds

25 Singles

8 Good Mornings

5 Back Squats

:15 HSH

Mobility

Banded T Hip Opener

Squat Hold

Weightlifting

Back Squat (Build to Heavy 2 over 3 sets then 2 drop sets)

Push Press (Build to Heavy 2 over 3 sets then 2 drop sets)

Metcon

Metcon (2 Rounds for time)

2 Sets

5 Power Cleans (135/95)

50 Double Unders

30 Handstand Push-Ups

50 Double Unders

5 Power Cleans (135/95)

-Rest 1:1 b/t sets-

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RX+ is 155/105 and 50′ HSW
Target Time each set: 3-4 minutes

Time Cap each set: 5 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE!

We are working on some high skill movements here. Go at a pace that seems a little reckless. We want you to move through as quickly as possible, but not so fast that you should be falling reps.

How it should Feel: GASSY & GRIPPY. You should just feel overall taxed by the end. Not one movement should beat you up too much but this workout will be more grippy than you think.

WORKOUT STRATEGY & FLOW

Power Clean: Singles should be the way to go but if you are really confident in the other movements then by all means go for some touch’n go sets!

Double Unders: Consistent reps here. AIm to go unbroken but if you are going to be tripping a lot then break into manageable sets.

Handstand Walk: The 50’ distance is relatively shorter for our workouts, so aim to speed up your walking pace here!