Daily WOD

Atreus

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row Increase intensity each round

10 Inchworms with pushup

10 Lateral jumps over the rower (line hops if not jumping rower)

Mobility

Child’s Pose (reach left :30 then right for :30)

Cobra Pose (1:00)

Metcon

Metcon (8 Rounds for time)

8 Sets (1 Set every 2 Minutes)

12/10 Calorie Row

12 Burpee over Rower
Target Time each set: sub 1 minute

Time Cap each set: 1 minute 30 seconds

STIMULUS and GOALS

This is a sprint workout so go FAST!!!

WORKOUT STRATEGY & FLOW

Row: This is a hard effort here! Aiming for 1300+/1100+ pace if rowing is in your wheelhouse.

Burpees over rower: Keep these quick. Try to keep the jump up and down over the rower for speed, while keeping your body low to the ground.

SCALING

The SCALING aim is to maintain a hard effort throughout.

Scaling Example to finish near the target score:

8 Sets (1 Set every 2 Minutes)

10/8 Calorie Row

10 Burpee over Rower

Accessory Work

3×6-10 Dumbbell Single Arm Strict Press (Seated or Standing)

3×10-15 Dips (Ring or Box)

3x max effort strict pull-ups (only rest 1:00 after each attempt)

Feel free to roll through in rounds

-then-

3 sets

30 Second Side Plank (each side)

20 Deadbugs

20 Alternate V-Ups

Home WOD

4:00 Clock:

8 Dynamic Squat Stretch

4 Burpees (Step Down/Step Up)

32 Flutter Kicks (Total)

Metcon

Metcon (Time)

50 Air Squats

50 Sit Ups

100 Air Squats

50 Sit Ups

50 Air Squats

———————-

RX+

50 Dumbbell Goblet Squats (50/35)

50 Sit Ups

50 Dumbbell Goblet Squats (50/35)

50 Sit Ups

50 Dumbbell Goblet Squats (50/35)
This is a classic chipper. Big sets of reps. Start out slow and build from there! Don’t ever go to complete failure.

Air squats: Aim to keep these in sets of 15 reps or more. Don’t rush the reps and hit full range of motion.

Sit ups: Consistency is key here! Pick a pace and keep moving.

Accessory Work

3 Rounds

10 Tempo Double DB Bench (2 sec down/ fast up)

10 Tempo Double DB Bent Row (2 sec down/ fast up)

10 Seated Alt. DB Curls (each side)