Daily WOD

MS – Final Fantasy

New Ulm CrossFit – Mayhem Strength

Warm-up

Session Time 2:15

10:00 Bike, Then

3 Rounds

10 DB Bench (light/moderate)

10 DB Clean (light/moderate)

10 Single Leg Glute Bridge R/L

Weightlifting

Technique work, go by how the body feels.

Singles

Set every 2:00

Squat Snatch (75-85%)

Metcon

Metcon (2 Rounds for time)

3 Rounds

50 Wallballs 20/14

5/4 Legless Rope Climbs

5:00 Rest

3 Rounds

25 Double KB Front Squats 53’s/35’s

5/4 Rope Climbs
Target Time Workout 1: sub 12 minutes

Target Time Workout 2: 8 minutes

Time Cap Workout 1: 15 minutes

Time Cap Workout 2: 12 minutes

STIMULUS

We are going for a 10-12 minute time domain into another similar time domain with rest in between to allow for some intensity

each workout is a high rep light/moderate squat with bigger sets of rope climbs

WORKOUT STRATEGY & FLOW

Wall Ball: Aim to finish the 50 in 2 sets or less each round. 3 sets at most

Legles rope climbs: these should not take over 2 minutes. Ideally 1 rep every 15-25 seconds

Kettlebell Front Squat: These should be in 1-2 sets each round. Keep the elbows high with bells resting on top of the shoulders (Not behind the shoulder)

Rope Climbs: these should also not take over 2 minutes. Ideally 1 rep every 15-25 seconds as you will be more fatigued

SCALING

Scale to finish near the target score:

3 rounds

35 Wall Ball 20/14

3/2 Legless Rope Climb

-Rest 5 Minutes-

3 rounds

25 Kettlebell Front Squat 2×35/2×26

3/2 Rope Climb

Weightlifting

Warm up as needed to opening weight

-Don’t rest more than 2 mins between sets

-Remember to stay tight through the movement and drive the shoulders up

Back Squat (5 @ 65%)

Back Squat (3 x 3 @ 75%)

Weightlifting

After the back squats our legs should be warm to hit a light set or two for adjustments.

-Don’t rest more than 2 mins between sets

-Remember to stay tight through the movement and drive the shoulders up and elbows high

Front Squat (4 x 5@ 65%)

Accessory Work

4 sets

15 Single Leg RDL each

15 Glute Ham Raise