Daily WOD

Red Ranger

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Row

35 Singles

10 Alt Spiderman

10 Lateral Lunges

Mobility

Couch

Pigeon

Ankle

Metcon

Metcon (3 Rounds for time)

3 Sets (1 Set every 10 Minutes)

21-15-9

Calorie Row

Wall Balls 20/14

Box Jumps 24/20
Target Time each set: sub 5

Time Cap each set: 8

Stimulus today is high intensity. You will be performing the workout for 3 separate sets (3 separate scores). Goal is to aim for similar scores across rounds or slightly faster for each round.

WORKOUT STRATEGY & FLOW

Row: You should focus on long, strong pulls with each row stroke. The run will affect legs (especially in later sets) so you should be prepared for this to happen. Breathing with each pull will assist you in better pacing and assist in preventing burning out early.

Wall Balls and Box Jumps: Smooth is fast. Shoot for unbroken, but if you need a break, plan it.

Home WOD

3 Rounds

100m Run

10 Alt Spiderman

10 Lateral Lunges

Metcon

Metcon (3 Rounds for time)

3 Sets

24-16-12

Jumping Lunges (Total)

*200m Run after each set

-Rest 2:00 B/T Sets-

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RX+ 3 Sets

21-15-9

Double Dumbbell Deadlifts (50s/35s)

*200m Run after each set

-Rest 2:00 B/T Sets-
These are moderate intensity/sprint sets with lots of leg fatigue.

Jumping lunges: aim to keep these unbroken throughout. Stay low to the ground and make quick switches. Sub regular step back lunges if needed.

Run: Aim for a moderate/fast pace on the run. If you don’t have space to run, sub :30 high knees.

Accessory Work

3 rounds:

20 Alt Leg V-Ups

20 Sit Ups

20 Bicycle Kicks

Rest 1:00 b/t rounds.