Daily WOD

The Pagemaster

New Ulm CrossFit – WOD

Warm-up

3 Rounds

Rowling 150m (max penalty of 5 burpees over rower)

10 Banded good mornings

5 Deadlifts (empty bar)

40 Single unders

Mobility

Mini Band Glute Act.

Side to Side 10 ea

Front to Back 10 ea

Knees Only 30

Roll Lats & Upper Back

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

20/15 Cal Row

15 Bar Facing Burpees

15 Deadlift (185/125)

75 Double Unders

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RX+ is 20 BFB, 20 DL 225/155, 100 Dubs
Target Rounds: 4+

Minimum Rounds before scaling: 3

Stimulus is moderate pacing across workout. Find a steady pace for all movements and attempt to maintain that across 20 minutes.

WORKOUT STRATEGY & FLOW

Row: Pacing should be staying around 65-70% effort here and even treat it as recovery in later rounds. Breathe through the motion and wind down the last few calories.

Bar Facing Burpees: You may face or be parallel with the bar (Parallel and staying low would be the efficient). Whatever you choose just make sure to keep moving at a pace that doesn’t throw the heart rate out of control.

Deadlift: 2-3 sets would be a safe bet for this even though it should be moderately light (55-60%). We want to save the grip and back since it’s a longer workout.

Double Unders: Depending on the day and your comfort level we recommend breaking up to save grip and fatigue. However, for some athletes it’s best to keep flowing once you start so if you feel good then keep moving and recover on the row.

Weightlifting

Deadlift (2-4″ Eccentric Def Deadlifts 6 EMOM x 3 reps)

Standing on plates, Pick up the bar & starting from the top, do 3 eccentric reps concentrating on the lats, core and shoulders staying tight all the way down. 5 second descent.

Home WOD

3 Rounds:

1:00 High Knees

20 Alternating Bodyweight RDLs (Total)

5 Inchworms

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

10 Burpees

20 Alternating Chair Step Ups (Total)

60 Line Hops Or Jumping Jacks

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RX+

AMRAP 15 Minutes

10 Dumbbell Facing Burpees

20 Double Dumbbell Deadlifts (50s/35s)

60 Double Unders
This is a moderate intensity workout, focused on consistent movement and unbroken sets.

Accessory Work

3 Rounds

10 Tempo Double DB Bench (2 sec down/ fast up)

10 Tempo Double DB Bent Row (2 sec down/ fast up)

10 Seated Alt. DB Curls (each side)