Daily WOD

Triwizard Cup

New Ulm CrossFit – WOD

Warm-up

3 Rounds

100m Run

10 Scap Shrugs, 6 kip to swing, 2 knees to elbow

5 Thrusters (barbell)

10 Lunges

Mobility

5:00 Athletes Choice Mobility

Metcon

Metcon (Time)

4 rounds:

*Run* Rounds 1 & 3 – 400m Run / 2 & 4 – 200m Run

20 Toes To Bar

10 Thrusters (115/85)

12 Front Rack Lunges in place (115/85)

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RX+

Bar at 135/95 and Bar held OH for Lunges
Target Time: sub 15 minutes

Time Cap: 20 minutes

STIMULUS and GOALS

This is a high heart rate lung burner.

WORKOUT STRATEGY & FLOW

Bike erg: Aim for a moderate/hard effort here. This will be your recovery point in the workout so don’t go out too hot.

T2B: aim for 1-2 sets throughout.

Thrusters: aim for unbroken sets. If you plan to break before the lunge, go 9 thrusters, rest and then complete the last thruster before heading into the lunge.

*Walking overhead lunge: aim for unbroken here. Focus on smooth steps instead of speed. No shuffle steps.

Goals

Remainder of class for goals

Home WOD

3 Rounds:

1:00 Marching

10 Stepback Lunges (Total)

10 Glute Bridges

Metcon

Metcon (5 Rounds for reps)

5 Sets:

AMRAP 3 Minutes

20 Jumping Lunges

20 Alternating Leg V-Ups

Max Box/Chair Step Ups

-Rest 1:00-

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RX+

5 Sets:

AMRAP 3 Minutes

20 Jumping Lunges

20 Alternating Leg V-Ups

Max Dumbbell Box Step Overs (50s/35s)

-Rest 1:00-
Three minute workouts will go fast! Go out at a fast pace and hold on at the end with the step ups. There is a time cap of 1:30 on the jumping lunges and alternating leg v-ups. If you haven’t made it through those moves by that time, move on to the max chair step ups. ONLY RECORD the max reps of box/chair step ups.

Jumping lunges: Aim to keep these in 1-3 sets. Keep the breaks quick – the legs will burn!

Alternating leg v-ups: Aim to keep these in 1-2 sets. Make sure to get your upper back and shoulders up off the floor.

Max chair step ups: Aim to keep moving for the remainder of the 3 minutes. Only recored these reps for your score each set.

Accessory Work

3 Sets:

10 Cat Cow Exercises

10 Birddogs (each side)

20 Supermans