Daily WOD

Remember Who You Are

New Ulm CrossFit – Mayhem Strength

Warm-up

12:00 Clock:

12/10 Cal Row

20 Alt Leg V-Ups

:30 HS Hold

5 Strict Pull ups

Metcon (Time)

5 rounds

3/2 Legless Rope Climb

15 Strict HSPU

30 GHD Sit up
*Rope climbs should be done under 1:20 most rounds

*Strict HSPU are ideally done in sets of 5+

*GHDs should be done in 1-2 sets most of the workout

Target time:

11:00

Time cap: 16:00

Scale to the following to finish near the target time

5 rounds

3 Rope Climb

9 Strict HSPU

21 GHD Sit up

Weightlifting

Deadlift (Build to HVY 1 x 5)

Work to heavy 5

*Keep touch’n go. Does not have to be dead stop but Stay tight and controlled on descent without dive bombing.

*Don’t let your back round or lose form. Try to end in 75-80% range

Metcon

Metcon (2 Rounds for time)

3 rounds

20/15 Cal bike Erg

100’ Double Dumbbell Front Rack walking lunge 2×50/2×35

Rest 1:1

3 rounds

20/15 cal row

100’ Double Dumbbell Front Rack walking lunge 2×50/2×35
*Lunge should be in sets of 50’ or more throughout

*Row and bike are ideally done in under 1:00 throughout

Target time each set:

8:00

Time cap each set: 12:00

Scale to the following to finish near the target time:

3 rounds

15/12 Cal bike Erg

75’ Double Dumbbell Front Rack walking lunge 2×40/2×25

Rest 1:1

3 rounds

15/12 cal row

75’ Double Dumbbell Front Rack walking lunge 2×40/2×25

Accessory Work

Strict Pull Up

3 sets 10 into 20 ring row (waist high)

Active Pull up bar hang

Accumulate 3:00

Cool Down

3:00 easy cardio

Quad smash 3:00 (medial, middle, and lateral) R/L

glute smash 1:30 R/L

TFL Lacrosse ball 1:00 R/L

Wall Squat Stretch 3:00

V Sit Stretch 3:00

Couch Stretch 2:00 R/L