Daily WOD

The Lorax

New Ulm CrossFit – WOD

Warm-up

3 Sets

1:00 Row

10 Single Arm Floor Press R/L (Light)

20 Step Back Lunge

10 Scap Shrugs

3 – 5 Strict Pull Up

Mobility

Athletes Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner or Individual

AMRAP in 20 minutes

1 Rope Climb

10 Push Ups

25’ Walking Lunge

Wear a weight vest 20/14 for more challenge

*alternate rounds with a partner (or rest 1:1 after each round)*
Target Rounds: 20 (combining partner rounds)

Minimum Rounds before scaling: 14 (combining partner rounds)

If solo: take your score and double it

STIMULUS and GOALS

How to Pace:

GRIND When it’s your time to shine, push and don’t look back. Long workout but reps are short and you always get a break. Pacing should stay the same from start to finish. Try and keep rounds sub 60 seconds back and forth (10+ rounds/ each)

How it should Feel:

MUSCULAR ENDURANCE! The combination of speed and weighted gymnastic movements will only get tougher as rounds progress. Shake out your arms during the rest.

WORKOUT STRATEGY & FLOW

Rope Climb: Jump high and make sure to use your legs first before your arms pull.

Push-ups: It’s only 10 reps, but it’s weighted so break into 2 quick sets if needed to keep a consistent workflow.

Lunge: Short distance so step right into the next lunge without pausing at the top while keeping the standard (reaching full extension).