Daily WOD

Rocky IV

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:30 Row

10 Alt V-ups

10 Hollow rocks

10 Scap Shrugs

5 Kips

Mobility

Couch

Pigeon

Squat Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

20/16 Calorie Row

10 Burpee Box Jump Over (24″/20″)

-Rest 0:30 seconds b/t rounds-

*Sub 200m Run if needed*
Target Rounds: 8+

Minimum Rounds before Scaling: 6

These are hard effort rounds

The focus is pushing the pace on the burpee box jump overs under fatigue.

Row: This is a hard effort pace. Ramp up the rower fast in the beginning and then settle into a hard pace from there. You should finish around the 1:00-1:10 mark.

Burpee box jump overs: Move a little faster than you usually would here. Work on good technique and foot work to keep you efficient.

Accessory Work

3 Rounds

30 Cuban Press 1 DB (Light)

15 Cat Cow

30 Straight Leg Deadbug

30 Bulgarian Split Squat (bodyweight or hold DB)

Home WOD

3 Rounds

10 Alt. Spidermans

10 Alt. V-Ups

10 Inchworms

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes:

10 Burpees

30 Air Squats

300m Run

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Equipment: Label as RX+

AMRAP 16 Minutes:

10 Dumbbell Facing Burpees

10/10 Single Dumbbell Thrusters (50/35)

300m Run
This chipper style workout is all about consistency and sustainable effort.

Burpees: smooth pace here. Feel free to step back and/or step up if needed.

Air Squats: aim for unbroken reps here.

300m Run: If you don’t have space to run, sub :45 high knees.

Accessory Work

5:00 Cool down jog or walk