Daily WOD

“Power Outage”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Jumping Jacks

Active Samson

Quick Single Unders

Active Spidermans

Higher Single Unders

Dive Bombers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Front Rack Stretch 1:00

Box Supported Ankle Pedal 1:00

Movement Prep

Dubs – Straight body, squeeze

:15 Seconds Straight Jumps (No Rope)

:15 Seconds Double Taps

:15 Seconds Double Unders

Burpee Box Jump Overs – Down faster – use gravity

3 Push-ups

3 Frog Hops

3 Step-ups (Each Leg)

3 Box Jumps

3 Burpee Box Jump Overs

Power Cleans – Don’t miss the pockets

3 High Hang Jump Shrugs

3 High Hang High Pulls

3 High Hang Muscle Cleans

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

Metcon

Rx: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 100 Double Unders

12 Power Cleans (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:

Buy-In: 100 Double Unders

8 Power Cleans (135/95)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:

Buy-In: 100 Double Unders

4 Power Cleans (155/105)

4 Burpee Box Jump Overs (24/20)

Scale: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 200 Single Unders

12 Power Cleans (95/65)

4 Burpee Box Step Overs (24/20)

rest 5 minutes

AMRAP 5:

Buy-In: 200 Single Unders

8 Power Cleans (115/75)

4 Burpee Box Step Overs (24/20)

rest 5 minutes

AMRAP 5:

Buy-In: 200 Single Unders

4 Power Cleans (135/95)

4 Burpee Box Step Overs (24/20)