Daily WOD

Triple Deque

New Ulm CrossFit – WOD

Warm-up

5:00

6 Burpees

30 Single Unders

10 Goblet KB Thrusters (light)

Mobility

Ankle

Assisted Squat Hold

Metcon

Metcon (10 Rounds for time)

Every 2:00 (10 sets) – Last set starts at 18:00

20 Wall Balls (20/14)

50 Double Unders

*Adjust reps to finish in target time with unbroken sets*

*Example: 15 WB and 35 Dubs*
Target Time each set: sub 1 minutes 30 seconds

Cap each set: 1 minutes 45 seconds

Stimulus for today is maintaining a high intensity while staying consistent during round times. Go hard each set every time while trying to minimize mess ups with double unders and little to no rest between movements

A great way to work on high volume wall balls with fast/skilled jumping.

Goals

Work on goals for remainder of class

Home WOD

3 Rounds:

30 Plate hops

20 Hip bridges followed by a :15 static hold

:30 Handstand hold OR Plank hold

Metcon

Metcon (AMRAP – Rounds and Reps)

NO EQUIPMENT:

AMRAP 15 Minutes:

12 Hand Release Push Ups

24 Alternating Step Back Lunges

12 Box Jumps *STEP DOWN OR Tuck Jumps

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EQUIPMENT: Score as RX+

AMRAP 15 Minutes:

12 Single Dumbbell Alternating Devil’s Press 50/35

6 Strict Handstand Push Ups

12 Box Jumps 24″/20″ *STEP DOWN
This workout is all about consistency.

Aim to keep the hand release push ups in sets of 4+ throughout.

Aim to keep the step back lunges unbroken and at a smooth pace. Recover your breath here!

Stand tall on the box jumps! If you don’t have a box, sub tuck jumps.

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This workout is all about consistency.

Aim for a smooth pace on the alternating dumbbell devils press. You can either switch the dumbbell in the air or on the ground.

Aim for a big set to start on each set of strict handstand push ups, then chip away. Sub kipping handstand push ups if needed.

Stand tall on the box jumps! If you don’t have a box, sub tuck jumps.

Accessory Work

Option to work on goals or:

3 Sets:

10 Cat Cow Exercise

1:00 Hollow Hold

15 Single Leg Calf Raise (each side)