Daily WOD

Ricky Stenhouse

New Ulm CrossFit – WOD

Warm-up

4:00

6 Front Squats

8 Good Mornings

10 Alt. Spiderman

Mobility

Front Rack on Wall

Couch

Metcon

Metcon (2 Rounds for time)

2 Sets

21-15-9

Front Squats 115/80

*Run 200 after each set of squats

-Rest 1:1 between sets-
TARGET SCORE

Target Time each set: Sub 4:30

Time Cap each set: 7:00

STIMULUS and GOALS

This is a high intensity, leg and lung burner!

WORKOUT STRATEGY & FLOW

Front squats: aim to keep these unbroken.

Run: hold a moderate/hard pace, knowing that it will be over soon.

Weightlifting

Power Snatch (1 Deadlift to Mid Thigh + 1 P. Sn x 7)

Work on positioning with the deadlift, drop the bar, reset and work on speed and footwork on the snatch.

Home WOD

3 Rounds

10 Alt. Spidermans

15 Glute Bridges

20 Jumping Jacks

Metcon

Metcon (2 Rounds for time)

2 Sets

45-30-18

Air Squats

*300m run after each set

-Rest 3:00 between sets-

——————————-

RX+

2 Sets

21-15-9

Double Dumbbell Front Squats (50s/35s)

*300m run after each set

-Rest 3:00 between sets-
These are moderate intensity sets with lots of leg fatigue.

Air squats: aim for unbroken each set.

Run: Aim for a moderate pace on the run and try to focus on recovering the legs here. If you don’t have space to run, sub :45 high knees.

Accessory Work

3 Sets:

20 Supermans

10 Deadbugs

:30 Side Plank (Each Side)