Daily WOD

Whoops I did it again

New Ulm CrossFit – WOD

Warm-up

5:00

35 Singles

10 Bird dogs

5 Single leg kettlebell RDLs (each side) (light)

5 KB Suitcase deadlifts (each side) (light)

5 Deadlifts (empty bar – build across sets)

Mobility

Banded Lat/Tri

Mini Band Glute Activation (Single Leg)

Metcon

Metcon (3 Rounds for time)

3 sets

3 Rounds

24 Plyo Lunges

11 Deadlifts (185/125)

-Rest 1:1 between sets-
Target each set: sub 4

Cap each set: 5

STIMULUS and GOALS

Stimulus today is high intensity. Complete 3 rounds of this couplet three separate times with a 3 minute rest between sets. Each set is scored by time.

We Definitely want to see you push the pace here. Make sure the weight is movable and you push through the discomfort on the lunges.

Accessory Work

2 Rounds

100’ Single Arm Overhead Walk (AHAP)

10 Deadbugs (each side)

1:00 Front Rack Hold 185/125)

Home WOD

10 yd walk on toes

10 yd walk to toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

10 yd bear crawl forward

10 yd bear crawl backward

Then,

1 Round:

10 Alternating Lunge Elbow to the Floor (Total)

10 Inchworms

Metcon

Metcon (AMRAP – Rounds and Reps)

No Equipment:

AMRAP 15

200m Run

15 Chair Dips

20 Alternating Step-back Lunges

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Equipment: Label as RX+

AMRAP 15

200m Run

20 Alternating Hang Dumbbell Snatches (50/35)

20 Single Dumbbell Alternating Step-back Lunges (50/35)
This workout is all about consistency and sustainable effort.

Run: don’t go out too hot here! If you don’t have space to run, sub :30 high knees.

Chair dips: aim to keep these in sets of 5+ throughout. Don’t sacrifice good range of motion.

Stepback lunges: aim to keep these unbroken and focus on keeping your chest tall, while trying to catch your breath!

Accessory Work

3 rounds:

10 Bulgarian Split Squats (Each Side)

20 Hip Bridges (2 sec pause at the top)

1:00 Wall Sit Hold