Daily WOD

California Redwood

New Ulm CrossFit – WOD

Warm-up

4:00

5 Suitcase DL (ea)

12 Kip Swings

4 Burpees

8 Lateral Lunges

Mobility

Couch

Fr. R. on wall

Child’s Pose

Metcon

Metcon (Time)

3-6-9-12-15

DB Power Cleans (50s/35s)

Toes to Bar

Burpee Over Dumbbells
Target Time: 6-8 minutes

Time Cap: 11 minutes

STIMULUS and GOALS

How to Pace: STEADY! Usually, a workout like this, we would sprint, but with the Open in a few days, let’s find a smooth and consistent pace that allows having constant movement without burning the place down.

How it should Feel: CARDIO! If we pace accordingly and stay calm then we should find yourself out of breath, but still have a little left in the tank.

WORKOUT STRATEGY & FLOW

Dumbbell Cleans: Light weight with the goal of going unbroken until we see double digits. Muscle clean the weight with fast/aggressive hips and get the elbows through (No Hammer Curls).

Toes to bar: Break up early and keep the rest short. Hamstrings are going to be fatigue from cleans so be sure over exaggerate your kip and snap.

Burpees: Steady and controlled! Don’t jack your heart out of wack early on. Use the step up method and be sure to alternate which leg is stepping each rep.

Weightlifting

Power Clean (1 P Cln + 1 Fr Squat x 2 x 2 @ 75%)

Power Clean (1 P Cln + 1 Fr Squat x 2 x 2 @ 80%)

Power Clean (1 P Cln + 1 Fr Squat x 2 @ 90%)