Daily WOD

Vision

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Row

5 Lateral Lunges

10 Banded Pull-Aparts

20 shoulder taps in push up plank

Mobility

Roller

Upper Back

Lats

Metcon

Metcon (3 Rounds for time)

MEN 20-15-10-5 / WOMEN 16-12-7-3

Calorie Row

Pull Up

-Rest 5:00-

MEN 20-15-10-5 / WOMEN 16-12-7-3

Calorie Row

Push Ups

-Rest 5:00-

20-15-10-5

Pull Ups

Push Ups

Air Squats

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RX+ MEN 27-21-15-9 / WOMEN 21-16-12-7
Target Time each set: 7-8

Time Cap each set: 12

STIMULUS and GOALS

Stimulus is moderate to high intensity. This workout places a very heavy focus on the chest, shoulders, biceps, and triceps so athletes should maintain steady pacing on the row and small, quick set on the pushups to avoid burnout. Get ready to feel the burn!!

Home WOD

5:00

5 Air Squats

:30 Bottom of the squat hold

5 Dive Bombers

Metcon

Metcon (2 Rounds for time)

No Equipment:

2 Sets:

60-40-20

Air Squats

30-20-10

Push Ups

-Rest 3:00 B/T Sets-

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Equipment: Label as RX+

2 Sets:

30-20-10

Single Dumbbell Thrusters (50/35)

Push Ups

-Rest 3 Minutes-
The flow for this workout will go as such: 30 dumbbell thrusters, 30 push ups, 20 dumbbell thrusters, 20 push ups.. and so on.

Dumbbell thrusters: aiming for close to unbroken reps here. Complete 15 per arm for the 30. 10 per arm for the 20. And 5 per arm for the 10. Switch arms when needed as long as half the workout is completed per arm.

Push ups: smart sets here. Aim for one big set and then chip away. Don’t go to failure.

Accessory Work

2 Sets:

:30 Alternating Leg V-Ups

:30 Russian Twists

:30 Flutter Kicks

-Rest 1:00 B/T Sets-