Daily WOD

Summertime Sadness

New Ulm CrossFit – WOD

Warm-up

4 Rounds

20/16 Row (Increasing in speed)

25 Single Unders

5 Suitecase deadlifts (moderate) (each side)

5 Deadlifts (start empty bar and build in weight)

Mobility

Couch

Pigeon

Squat Hold

Banded Glute Activation:

Side to Side – 10

Front to Back – 10

Knees – 30

Squats – 15

Metcon

Metcon (2 Rounds for time)

2 Sets:

20/15 Calorie Row

5 Deadlifts 255/165

50 Double Unders

5 Deadlifts 255/165

50 Double Unders

5 Deadlifts 255/165

20/15 Calorie Row

-Rest 5:00 b/t sets-

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RX+ is 315/225
Target Time each set: sub 5 minutes

Time Cap each set: 7 minutes

STIMULUS and GOALS

Rinse, lather and repeat is what we are looking for here. Consistent on every movement with looking to rest between movements and not during.

WORKOUT STRATEGY & FLOW

Row: Moderate effort with a good steady pacing around 75%. Use the total body and breathe through the motion. Goal should be around 60 seconds.

Deadlifts: Weight is heavy so only approach the bar when you are ready to hit 5 unbroken reps. Drive through the floor and breathe.

Double Unders: Jump rope should be doable in unbroken sets. Relax the shoulders down and keep a relaxed grip on the rope.