Daily WOD

Andy Griffith

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Row

10 Scap Shrugs

10 Scap Push-Ups

:30 Row Faster

10 Pause Squats

Mobility

KB on Knee – Ankle

Low Lunge

Cobra

Metcon

Metcon (3 Rounds for reps)

7 Min AMRAP

200m Row

10 Strict Pull-Ups

-Rest 3 Min-

7 Min AMRAP

200m Row

15 Push-Ups

-Rest 3 Min-

7 Min AMRAP

200m Row

25 Air Squats
Target Rounds each set: 4+

Minimum Rounds before scaling: 3

Every meter on the row = 1 rep

STIMULUS and GOALS

How to Pace: STEADY! The desired stimulus is moderate pacing. We want consistent pacing on the runs with smooth bigger sets on the body weight movements. Aim for consistent round times throughout each workout.

How it should Feel: CARDIO! The amount of work and time domain here will make this a primarily cardio feel.

WORKOUT STRATEGY & FLOW

Row: Row is always 200m, even as reps on body weight movements increase across AMRAPs. The goal is always the same, keep intensity moderate and don’t come out hot early on in the workout. Keep shoulders relaxed and find a steady breathing pattern that doesn’t jack the heart rate up. Try and keep the Row around 60-90 seconds at the most

Strict Pull-up: You should focus on small sets from the beginning of this AMRAP. Doing larger strict sets will result in burn out in later rounds and decreased intensity.

Push-ups: Similar to pull-ups, you should do short, fast sets to avoid burnout. Be sure that your chest makes contact with the floor.

Air squats: You can work reps off in steady sets. Try to keep moving non-stop and be sure to breathe at the top of each rep. Don’t go so fast that you end up missing full extension at top of rep and below parallel at bottom or rep.

Midline

2-3 Rounds in remainder of class

15 Abmat Sit-ups

40 Flutter Kicks

30 Sec Plank

20 KB Fr. Rack Left/OH Right March

20 KB Fr. Rack Right/OH Left March

30 Sec plank

40 Flutter Kicks

15 Abmat Sit-ups

-Rest 1 minute b/t rounds-