Daily WOD

Braveheart

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Bike (Building)

8 MB Front Squats

6 MB Push Press

5 RDL (Barbell)

Mobility

Couch, Pigeon

Knight Stretch

25 Banded Good Mornings

Weightlifting

Deadlift (6 x 3 Building)

Pin-drop technique on the 1:30

Metcon

Metcon (Time)

6 Sets

8/5 Cal Bike Sprint

15 Wall balls (20/14)

5 Deadlifts (225/155)

-rest 1:1 b/t sets-

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RX+ is 315/225 deadlift
Target each set: sub :90

Time Cap each set: 2

STIMULUS and GOALS

How to Pace: SPRINT! We want to blend the 2 paces of a pure sprint with challenging pacing, to see how fast of a Sprint pace we can hold onto with 1:1 rest including the shuttle sprint! If you fall off of a pure “Sprint” pace then still aim to keep very high intensity and unbroken movements.

How it should Feel: GASSY! We want you out of breath from all the fast work with quick transitions!

WORKOUT STRATEGY & FLOW

Bike: This portion of the workout should be the most “Sprint” portion!

Wall Balls: Unbroken is the aim! We want you to work on cycling these faster than normal, beginning the drop into the squat just before you receive the ball to make these fast!

Deadlifts: Unbroken here is the aim as well! Solidify the core and pull! Don’t use over 70% of 1RM here. Scale weight as needed.