Daily WOD

Andy Griffith

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap Shrugs

10 Inchworms

10 Lateral box step ups (each side)

Mobility

Banded Couch

Banded Lat/Tri

Metcon

Metcon (3 Rounds for reps)

Murph Prep Monday:

7 Min AMRAP

200m Run

10 Strict Pull-Ups

-Rest 3 Min-

10 Min AMRAP

200m Run

15 Push-Ups

-Rest 3 Min-

7 Min AMRAP

200m Run

25 Air Squats

RX+

*All with 20lb/14lb Vest.
Target Rounds each set: 5+

STIMULUS and GOALS

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.

WORKOUT STRATEGY & FLOW

Run: Run is always 200m, even as reps on body weight movements increase across AMRAPs. You can run on the air runner or outside. The goal is always the same, keep intensity moderate and don’t come out hot early on in the workout. Keep shoulders relaxed a find a steady breathing pattern that doesn’t jack the heart rate up. The 200m run is worth 4 reps (every 50m run is a rep). Subbing in a row/ski is equal to 240/200m (60/50m is a rep). Bike erg is 500/400m (125/100m is a rep). Try and keep the Run around 60-90 seconds tops.

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 pullups, 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.

Home WOD

3 Rounds

10 Spidermans

10 Air Squats w/ 2 sec pause at the bottom each rep

10 Divebombers

Metcon

Metcon (3 Rounds for reps)

7 Min AMRAP

200m Run

5 Strict Pull-Up Or 5 Bent Over Object Rows (Each Arm)

-Rest 2 Min-

7 Min AMRAP

200m Run

10 Push-Up

-Rest 2 Min-

7 Min AMRAP

200m Run

15 Air Squat

Accessory Work

3 sets

10 Windmills (each side)

10 Single Arm Upright Row (each side)

10 Dumbbell RDLs (each side)