Daily WOD

“Tiger Blood”

New Ulm CrossFit – WOD

Warm-up

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walkouts

Side Shuffle

High Knees

Butt Kickers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Front Rack Stretch – 1 Minute

Wrist Stretch – :30 Seconds

Childs Pose – :30 Seconds

Movement Prep

Clean: Hips & Elbows up

3 High Hang Power Cleans

3 Strict Press

3 Hang Power Cleans

3 Push Press

3 Power Cleans

Split Jerk:

2 Strict Press

2 Push Press

2 Push Jerks

Establish Split Position

3 Jumps to Split Position (Thumbs on Shoulders)

3 Jumps to Split Position (Land and Punch Arms Overhead)

3 Split Jerks

3-Position Clean + Split Jerk

Weightlifting

3-Position Power Clean + Split Jerk (Build to a heavy complex)

Metcon

Rx: Metcon (Time)

3 Rounds For Time:

10 Clean and Jerks (135/95)

400 Meter Run

Scale: Metcon (Time)

3 Rounds For Time:

10 Clean and Jerks (105/75)

400 Meter Run