Daily WOD

Summertime

New Ulm CrossFit – WOD

Warm-up

4:00

25 Singles or Dubs

8 Scap Shrugs, 6 Kip to swing, 4 KAH

8 Squat Jumps

Mobility

Mini Band Glute Drills

10 Side to Side

10 Front to Back

30 Knees Out

15 Squats

Weightlifting

Back Squat (10-8-6-4-2)

70-75% for the set of ten and build from there.

After each set perform 15 unbroken wallballs

Metcon

Metcon (Time)

50 Air Squats

– straight into –

75-60-45-30-15

Double Unders

25-20-15-10-5

Toes to Bar

– straight into –

50 Air Squats

*KAH add 10 reps to each set*

Singles are double reps today
Target Time: sub 9 minutes

Cap Time: 12 minutes

STIMULUS and GOALS

Stimulus is moderate/moderate high pacing. We will begin and end this workout with a “cash-in” and “cash-out” of air squats. Be mindful to keep the cash-in at a pace that will not negatively affect you going into the actual workout.

WORKOUT STRATEGY & FLOW

Air Squats: Pace needs to be moderate through where the legs don’t blow up off the start. Keep the standards (full depth/full extension) and breathe through each rep. Last set you can burn the legs down but not off the start.

Double Unders: Hopefully it’s a good day, but the goal should be unbroken if you are comfortable with Mod/High reps. Relax the shoulders and only break if grip fatigue starts to set in early.

Toes to Bar: This is where we want to keep sets short and sweet. Goal should be 5-10 reps at a time with a quick turn around on rest. If this is your strong suit then push the pace a little and if not then play it safe.