Daily WOD

Larry The Cucumber

New Ulm CrossFit – WOD

Warm-up

2 Rounds:

10 Big Arm Circles (Forward/Backward)

10 Alternating Lunge Elbow to the Floor (Total)

:30 Single DB Overhead Hold (Each Arm) OR Side Plank (Each Side)

Mobility

Low Lunge 1:00 each

Couch Stretch 1:00 each

Home WOD

Metcon (4 Rounds for reps)

4 Sets:

AMRAP 3 Minutes:

20 Stepback Lunges

10 Chair Dips (Any issues with dips, sub in push-ups)

-Rest 1 Minute B/T Sets-

(RX+ **If you have a DB, hold single sided on the lunges and change the dips to Shoulder to Overhead 10 each side.**)

(This will take 16:00) (3:00 work – 1:00 rest 4 times) Each 3:00 will have its own score of total reps, so keep track)
WORKOUT STRATEGY & FLOW:

These are fast workouts! Go out moderate/hard effort and aim to maintain.

Stepback lunges: Aim to keep these unbroken and stand tall between each rep.

Chair dips: Aim to keep these in 1-2 sets. Work on getting good range of motion on these!

Metcon

Metcon (4 Rounds for reps)

4 Sets:

AMRAP 3 Minutes:

20 Back Rack REVERSE Lunges 95/65

10 Shoulder to Overhead 95/65

-Rest 1 Minute B/T Sets-
RX+ is Front rack on the lunges

WORKOUT STRATEGY & FLOW:

These are fast workouts! Go out moderate/hard effort and aim to maintain. A great goal is to try to keep the bar off the ground the entire 3 minutes! Can you do it?!?!

Stepback lunges: Aim to keep these unbroken and stand tall between each rep.

Shoulder to overhead: Use your hips, dont rely on just your shoulders.

Accessory Work

3 Rounds:

15 Banded Pull Aparts

10 Bulgarian Split Squats (Each Side)

15 Single Leg Calf Raises (Each Side)