Daily WOD

Superman

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Row

4 Power cleans (empty bar)

4 Front squats (empty bar)

4 Squat cleans (empty bar)

8 Scap Shrugs

6 Kips

4 Knee raises

Mobility

Banded T Opener

Banded Lat/Tri Stretch

Metcon

Metcon (3 Rounds for time)

3 sets

15 Toes to Bar

5 Squat Cleans 155/105

20/16 Cal Row

5 Squat Cleans 155/105

-Rest 1:1 between sets-

*Sub 200m Run for row if needed*
Score each set individually for time

Target each set: 3-4 – Cap each set: 5

Stimulus for this workout is moderate intensity while trying to hold consistent pacing through each set. Grip and lungs will be under heavy fire with this one so make sure not to push to failure.

Squat Cleans: Weight should be set around 65-70% where we can hit smooth singles.

Weightlifting

Front Squat (1 Pause Front Squat + 1 Front Squat)

Build over 5 sets to HVY set

Home WOD

3 Rounds

30 Plate Hops

10 Alt. Spidermans

10 Inchworms

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

200m Run

15 Box Jumps *STEP DOWN (24″/20″) OR Tuck Jumps

15 Push Ups
WORKOUT STRATEGY & FLOW:

This workout is all about consistency and sustainable effort.

200m run: aim to keep this run at a moderate effort throughout. Sub :30 high knees if needed.

Box jumps: aim to keep these consistent. Make sure all reps are STEP DOWN. If you don’t have a box or surface to jump to, sub tuck jumps.

Push ups: aim to keep these in sets of 5+ throughout.

Accessory Work

HOME

3 Sets:

10 Weighted Glute Bridges

10 Split Squat w/ DB (elevated rear foot – each side)

10 Single Leg Dumbbell RDL (each side)