Daily WOD

Vibranium

New Ulm CrossFit – WOD

Warm-up

3 Rounds

6 Suitcase DL (Home – 1 Leg RDL no weight)

8 Lateral Lunges

6 Push-ups

10 PVC Rotations (Home – Lunge & twist side to side)

Mobility

Breakdancer 1:00 Each

OHS on wall 1:30

Metcon

Metcon (2 Rounds for reps)

AMRAP 10 minutes

20 Reverse Lunges KB (2×53/35)

5 Strict Handstand Push ups

-Rest 5 minutes-

AMRAP 10 minutes

40 Reverse Lunges KB (2×53/35)

5 Strict Handstand Push ups
Target Reps set 1: 100+ reps (4+ Rounds)

Target Reps set 2: 120+ reps (3+ rounds)

This is a moderate time domain couplet working volume of lunges and medium rep strict handstand push ups (that will add up) to see where our breaking point is with each movement.

Weightlifting

Deadlift (8,6,4,2 Building)

OT 2:00

Home WOD

Metcon (AMRAP – Reps)

5 Sets:

AMRAP 3 Minutes

20 Plyo Lunges

20 Alternating Leg V-Ups

Max Box/Chair Step Ups (RX+ hold a weight)

-Rest 1:00-

Score is only the step-ups (total)
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.

Accessory Work

Home

3 Sets:

10 Hollow Rocks

10 Birddogs (each side)

20 Superman Rocks