Daily WOD

Turkey & Dressing

New Ulm CrossFit – WOD

Warm-up

4:00

8 Scap Shrugs + 1-3 Strict Pull-Ups

10 Barbell GM

5 Hang Cleans

5 Push-Ups

Mobility

Couch

Pigeon

Low Lunge

Weightlifting

Don’t exceed 65%

Squat Clean (2 x 3 TnG)

Squat Clean (3 x 2 TnG)

Deadlift (3 x 3 at or below 65%)

Metcon

Metcon (3 Rounds for time)

3 sets (1 Set every 3 Minutes)

3 Strict Pull-Ups

20 KBS – A 53/35

20 Push Ups
Target each set: 1:30 seconds to 1:45 – Cap – 2:00

STIMULUS and GOALS

How to Pace: SPRINT! This workout is going to be a shoulder and chest pump! We want you to move as fast as possible each set since the built in rest is advantageous and movement volume should allow you to move quickly!

How it should feel: LACTIC ACID PARTY! We will be working on push up volume while under fatigue.

WORKOUT STRATEGY & FLOW

Strict Pull-Ups: Ideally unbroken, but fast singles are ok.

KBS: Utilize those hips! Save the arms for pushups

Push Ups: Most of us need to break smart on the beginning sets. Aim for sets of 5+ throughout. If you are a push up ninja – try for 1-2 sets.