Daily WOD

Open Arms

New Ulm CrossFit – WOD

Warm-up

2 Rounds

16/12 Cal Row

8 Single arm DB Floor Press (each side)

8 Double Arm DB Floor Press

Mobility

Athletes Choice

Recommendations:

Pec, Shoulder

Cat Cow

Knee Across Body

Metcon

Metcon (Calories)

5 Sets

AMRAP 3 Minutes

20 Floor Press 135/95

Max Distance Calorie Row

-Rest 1 Minute b/t sets-
Score is calories

Target Calories each set: 30/24+ Calories

Minimum Calories before scaling each set: 10/8

STIMULUS and GOALS

How to Pace: STEADY! We want a consistent score round to round. Push yourself but don’t blow up!

How it should Feel: MUSCULAR ENDURANCE! This is a classic push/pull workout focused on building upper body pressing capacity. The row will have you out of breath but pressing endurance will be the limiting factor for most!

WORKOUT STRATEGY & FLOW

Floor Press: aim for 1-3 sets here. Don’t use over 60% of 1RM for this workout weight.

Row: focus on long strong pulls when you first get into the rower. Don’t waste time on transitions. Make sure to have your foot straps set so that you don’t have to mess with them.

Accessory Work

Optional Pump Session

3 Rounds

10 Strict Pullups – use band to maintain quality if needed

12 Bent Over Double DB Row – moderate weight – maintain quality

12 Banded IT @ maintain quality

15 Bent Over Banded Tricep Extension @ maintain quality

-Rest 3 min b/t round-