Daily WOD

Thruster Run 3.0

New Ulm CrossFit – WOD

Warm-up

3 Rounds

100m Jog

8 Squat Jumps

10 Alt Spidermans

Mobility

Pigeon

Ankle

Forward Fold

Metcon

Metcon (Time)

30 Wall Balls 20/14

200m Run

26 Wall Balls 20/14

200m Run

22 Wall Balls 20/14

200m Run

18 Wall Balls 20/14

200m Run

14 Wall Balls 20/14

200m Run

10 Wall Balls 20/14
Target Time: 10-12 minutes

Time Cap: 15 minutes

Stimulus for this workout is all about managing the workload of the wallballs. Moderate intensity while trying to stay consistent with pace and reps.

WORKOUT STRATEGY & FLOW

Wallballs: This is the workout and needs to be approached with a plan. Unbroken is great if you know you can do it for all sets, but planned breaks will keep you moving fast as well.

Run: This needs to be approached as a recovery run. Meaning we don’t want to come out hot on this cause that will only take away from the wallballs. Keep pace light and relax the shoulders to help stay loose. Wind down the last few meters to allow for quick work back to the medball.

Weightlifting

Snatch (6 EMOM x 2 @ 1 weight)

Snatch Grip Deadlift (3 x 3 @ Heavy weight)

Home WOD

3 Rounds

100m Jog

10 Alt Spidermans

15 Air Squats

Metcon

Metcon (Time)

400m Run

84 Air Squats

400m Run

60 Air Squats

400m Run

42 Air Squats

400m Run

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RX+

400m Run

42 Double Dumbbell Front Squats (50s/35s)

400m Run

30 Double Dumbbell Front Squats (50s/35s)

400m Run

21 Double Dumbbell Front Squats (50s/35s)

400m Run
This is a chipper style workout focused on consistent pacing and smart breaks.

Run: if you don’t have space to run, sub 1:00 high knees per 400m.

Air squats: aim for sets of 30+ throughout.

Accessory Work

3 Rounds

1:00 min Plank

30 sec side plank (each side)

30 flutter kicks (each side)