Daily WOD

Barney Fife

New Ulm CrossFit – WOD

Warm-up

2 Rounds

20/16 Calorie Row

10 Hang Cleans (bar)

10 Spidermans

5 Dive Bombers

5 Box Jumps (step down)

Mobility

4:00 Athletes Choice

Metcon

Metcon (Time)

60/48 Calorie Row

5 Rounds

5 Power Cleans (155/105)

8 Burpee Box Jump Overs 24/20

-into-

45/35 Calorie Row

4 Rounds

4 Power Cleans (185/125)

7 Burpee Box Jump Overs 24/20

-into-

35/27 Calorie Row

3 Rounds

3 Power Cleans (205/145)

6 Burpee Box Jump Overs 24/20

RX+ 30/24 Box
Target Time: sub 25 minutes

Time Cap: 30 minutes

STIMULUS and GOALS

Stimulus on workout is moderate pacing. You should find a steady pace for all movements and maintain that pace across rounds.

Workout is going to be a grinder. No rest between, just embrace the suck and make sure you place weights on the side of the bar (not behind).

WORKOUT STRATEGY & FLOW

Row: Effort on rower should stay relatively the same across each of the three pieces. Ramping the rower up and coasting down to a cruising speed is a solid strategy to work through these calories. Effort should be around 70% on all row sections to avoid burnout and also prevent major leg fatigue that could affect bar work and burpees.

Power Clean: Weight increases across rounds. Beginning weight should be something that could be done touch and go for all 5 reps (around 55% of 1 rm). Middle weight should be something that could be done touch and go but may be preferred to go fast singles (around 65-70% of 1rm). Final weight should be something that will most likely be done in fast singles (75-80% of 1 rm). Focus on lowering the hips to utilize leg drive from the floor (especially with final weight).

Burpee Box Jump Over: Goal is just to keep moving at a steady, consistent pace that doesn’t hurt the breathing.

Accessory Work

Whatever time is remaining work on this

3 Rounds

10 Windmill R/L (Light-Moderate)

10 Cat Cow

1:00 Hollow Hold

10 Single Leg Glute Bridge R/L

10 Single Leg Calf Raise R/L

Home WOD

3 Rounds:

20 Alternating Bodyweight RDLs (Total)

15 Glute Bridges

5 Inchworms

Metcon

Metcon (Time)

10 Rounds

20 Stepback Lunges (Total)

5 Burpees

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Equipment: Label as RX+

10 Rounds

5 Double Dumbbell Power Cleans (50s/35s)

5 Burpee Facing Box Jump Overs (24″/20″)
This is a moderate intensity workout, focused on unbroken reps and consistent movement.

Stepback Lunges: The video says 10 reps, but it is meant to be 20 reps per round. Aim for unbroken here with full range of motion.

Burpees: smooth is fast!

Accessory Work

Perform class accessories