Daily WOD

Aunt Bee

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1 Minute Row (start easy and build intensity each round)

10 Upright rows (barbell)

10 Bottom of squat thoracic rotations (PVC)

10 Hang muscle snatch (empty bar)

10 Overhead squats (empty bar or PVC)

Mobility

Roll

Lats & Upper back

Thoracic Extension over roller

Metcon

Metcon (Time)

7 sets

15/12 Calorie Row

15 Hang Muscle Snatch (75/55)

15 Overhead Squats (75/55)

-Rest 2:00 after each set-

Score is total time including all rest
Target Time each set: sub 2 minutes

Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS

The stimulus is high intensity. Focusing on unbroken movements and fast transitions.

WORKOUT STRATEGY & FLOW

Row: this should be a fast pace row. Aiming to finish in under 1:00.

Hang snatches: These should be unbroken and smooth. Don’t let yourself get out of control here. If you are bouncing the bar, make sure to get the arms fully locked out at the bottom of each rep.

Overhead squats: These should be unbroken and fast. Do not sacrifice range of motion to go faster. Make sure the hips are fully open at the top of each rep and you break parallel.

Scaling example to finish near the target score:

7 sets

12/9 Calorie Row

12 Hang Muscle Snatch (65/45)

12 Overhead Squats (65/45)

-Rest 1:1 b/t sets-

Accessory Work

3 Rounds:

15 Banded Pull Aparts

10 Bulgarian Split Squats (Each Side)

30 Glute Mini Band Pull Aparts (Each Side)

Home WOD

3 Rounds:

:30 Plate Hops/Single Unders

:30 Handstand Hold/Plank Hold

15 Air Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

40 Line Hops/Jumping Jacks

4 Wall Walks

12 Air Squats

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Equipment: Label as RX+

AMRAP 14 Minutes:

40 Double Unders

4 Wall Walks

8 Double Dumbbell Deadlifts (50s/35s)
This chipper style workout is all about consistency and sustainable effort.

Aiming for unbroken on all movements while utilizing the transition between movements for rest.

Wall walks: make sure to get as close to the wall as possible and aim to hold a similar standard to the CrossFit Games open. If you are unable to wall walk, sub 8 hand release push ups per set.

Accessory Work

Perform Class Accessory

Sub Tempo Pushups for banded pull aparts

Squat Hold for Mini Band