Daily WOD

Lucinda

New Ulm CrossFit – WOD

Warm-up

2 Rounds

10 Ring Rows

0:30 handstand hold

10 Step ups

5 Single Arm kettlebell presses (moderate) (Each side)

5 Single Arm Russian kettlebell Swings (moderate) (Each side)

5 Front rack single arm kettlebell step back lunges (moderate) (Each side)

5 Front rack single arm kettlebell waiters squats (moderate) (Each side)

Mobility

Pigeon 1:00 Ea

Knee Across Chest 1:00 Ea

Metcon

Metcon (2 Rounds for time)

Once through all of this – Top part is round one, bottom is round 2.

20 Step Back Lunges 155/105

20 Muscle Ups or Pull-ups

20 Strict HSPU or 30 Kipping

20 Hang Power Cleans 155/105

20 Box Jumps 30/24

20 Deficit HSPU 6″/4″

20 Front Squats 155/105

-Rest until 20:00-

10 Step Back Lunges 155/105

10 Muscle Ups or Pull-ups

10 Strict HSPU or 20 Kipping

10 Hang Power Cleans 155/105

10 Box Jumps 30/24

10 Deficit HSPU 6″/4″

10 Front Squats 155/105
Target Time set 1: sub 14

Target Time set 2: sub 7

Time Cap set 1: 18

Time Cap set 2: 10

This is a chipper style workout with a heavy barbell and high skill gymnastics.

This is a good workout to practice pacing and smart sets

Warm-up

HOME 6:00

10 Alternating Reverse Lunges

10 Squat Jumps

5 Walkouts with push-up

:30 Handstand Hold OR Plank Hold

Mobility

Pigeon 1:00 Ea

Knee Across Chest 1:00 Ea

Home WOD

Metcon (2 Rounds for time)

Bodyweight

2 Sets:

20 Step Back Lunges

15 Hand Release Push Ups

20 Box Jumps *STEP DOWN OR Tuck Jumps

15 Hand Release Push Ups

20 Step Back Lunges

-Rest 3:00 B/T Sets-

Equipment (Label as RX+)

2 Sets:

20 Single Dumbbell Step Back Lunges (50/35)

10 Strict Handstand Push Ups

20 Alternating Dumbbell Hang Clean and Jerks (50/35)

20 Box Jumps *STEP DOWN OR Tuck Jumps

10 Strict Handstand Push Ups

20 Single Dumbbell Step Back Lunges (50/35)

-Rest 3:00 B/T Sets-