Daily WOD

“Speed Boat”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Active Samson

Faster Row

Dive Bombers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Childs Pose on Medicine Ball – 1 Minute

With arms together and straight out front on a med-ball, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Squat Hold – 1 Minute

Using the medicine ball to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Movement Prep

Row – Timing (legs, lean, arms, arms, lean, legs)

:30 practice

Wall Balls – Don’t let elbows touch the knees

5 Front Squats

5 Push Press

5 Wallballs

DB Hang C&J – Swing & Spring (clean is similar to KB swing)

Each Arm. With Lighter Weight

3 Deadlifts

3 Hang Cleans

3 Push Press

3 Hang Clean and Jerks

With Workout Weight

3 Hang Clean and Jerks

Push Press – Depth (don’t squat it)

Establish Dip Position

5 Dips

5 Push Press

Weightlifting

Push Press (Build to Hvy set of 5)

12 Min to find a Hvy set of 5

Metcon

Rx: Metcon (Time)

3 Rounds For Time:

30/21 Calorie Row

25 Wallballs (20/14)

20 Dumbbell Hang Clean and Jerks (50/35)
Single arm C&J

*MUST DO 5 AT A TIME*

Ex – 5 right, 5 left, 5 right, 5 left

Scale: Metcon (Time)

3 Rounds For Time:

30/21 Calorie Row

25 Wallballs (14/10)

20 Dumbbell Hang Clean and Jerks (35/25)
Single arm C&J

*MUST DO 5 AT A TIME*

Ex – 5 right, 5 left, 5 right, 5 left