Daily WOD

More Than A Memory

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 Scap Shrugs on rings

5 Ring Rows

6 DB Strict Press (each arm)

4 DB Hang Cleans (each arm)

Mobility

5:00 Athletes Choice

Suggestions:

Child’s Pose, Cat/Cow

Single Arm Fr Rack on wall

Metcon

Metcon (3 Rounds for time)

3 Sets of:

2 Rounds (Do the 3 moves twice – that is set 1)

1 Rope Climb (OR 3 Strict Pull Ups)

4 Strict Handstand Push Up

8 Dumbbell Power Cleans (2×50/35)

-Rest 1:1 b/t sets-
Target Time each set: sub 2 minutes 30 seconds

Time Cap each set: 4

STIMULUS and GOALS

How to Pace: CHALLENGE! high-skilled grip wrecker. Remember, test the first set out with a slightly slower than anticipated pace to see where your upper body endurance is at.

How it should Feel: MUSCULAR ENDURANCE! The pull and push combo with high intensity will attack your upper body relentlessly.

WORKOUT STRATEGY & FLOW

Rope Climbs: Jump high and keep your pulls around 2-3 to the top (15ft). Make sure to chalk up prior and keep the rest short and sweet between reps.

Strict Handstand Push Ups: Low reps, but muscle fatigue will build across sets. The goal should be unbroken but break if needed to maintain efficiency and avoid failure.

Dumbbell Power Cleans: Weight selected should allow for unbroken reps, but maybe break the around 8-9 reps to allow your arms a breather before returning to the rope climbs.

Midline

OPTIONAL

2 Rounds

15 Med Ball Abmat Situps

15 Hanging Knee Raise with Med Ball

15 Oblique twists with medball

:45 Sec Plank

:45 sec Side Plank (each side)

90′ Single Arm KB Overhead Walk

*Rest as needed between sets.