Daily WOD

Wanda Vision

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Air Squats

5 Inchworms (Overreach)

10 V-Ups

5 Burpees

Mobility

Frog Pose

Child’s Pose w/ Lat

Low Lunge

Metcon

21.1 is added below if you’d like to retest

Metcon (2 Rounds for reps)

AMRAP 10 Minutes

24 Alternating V Ups

8 Burpee Pull Ups

-Rest 5 Minutes-

AMRAP 10 Minutes

16 Wall Balls (20/14)

8 Burpee Pull Ups
Target Reps: 160+ (5 Rounds) / 120+ (5 Rounds)

Stimulus for workout is moderate intensity with steady pacing. You should aim at keeping a pace in the first minute that they can continue to hold until the last minute of this workout.

Set the tone and try to hold on! it’s only 10 minutes 🙂

Accessory Work

3 Rounds for Quality

16 Russian Twists 20/14

:30 Forearm Plank

16 Alt Deadbugs

8 Medball Push-Ups

Home WOD

3 Rounds:

12 Squats

8 Alternating Spidermans

12 Alternating Leg V-Ups (Total)

Metcon (2 Rounds for reps)

No Equipment:

AMRAP 7 Minutes:

20 Sit Ups

10 Burpees

-Rest 2 Minutes-

AMRAP 7 Minutes:

20 Jumping Air Squats

10 Burpees

————————————

Equipment: Label as RX+

AMRAP 7

20 Sit Ups

10 Dumbbell Facing Burpees

-Rest 2 Minutes-

AMRAP 7

20 Single Dumbbell Goblet Squats (50/35)

10 Dumbbell Lateral Burpees
These are moderate effort amraps.

Sit ups: aim to keep these in 1-2 sets.

Dumbbell facing burpees and lateral burpees: For both workouts, these are all about consistency. Pick a sustainable pace and keep moving.

Single dumbbell goblet squats: aim for sets of 10+ with quick rest between sets.

Accessory Work

Home:

3 Sets:

20 Glute Bridges

10-15 Bulgarian Split Squats (Each Side)

10 Birddogs (Each Side)

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)

For time:

1 scaled wall walk

10 single-unders

3 scaled wall walks

30 single-unders

6 scaled wall walks

60 single-unders

9 scaled wall walks

90 single-unders

15 scaled wall walks

150 single-unders

21 scaled wall walks

210 single-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here