Daily WOD

Chase Elliot

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row

5 Inchworms (w/ pushups)

10 Lateral Lunges

5 Burpees

Mobility

Scorpion

Child’s Pose

Metcon

Metcon (3 Rounds for time)

3 Sets (1 Set every 7 Minutes)

15-12-9

Calorie Row

Lateral Burpees Over Rower
Target Time each set: sub 4 minutes

Time Cap each set: 6 minutes

STIMULUS and GOALS

This is a sprint workout. Go out hard and hold on!

WORKOUT STRATEGY & FLOW

Row: Hard pace here.

Burpees push the pace here. Stay tough and make it hurt!

Weightlifting

3 sets:

1 Pause Squat Clean + 1 Pause Sp. Jerk

Squat Clean and Jerk (Build to HVY 1)

Home WOD

2 Rounds:

1:00 Marching

10 Inchworms

:30 Handstand Hold Or :30 Plank

Metcon

Metcon (2 Rounds for time)

3 Rounds:

20 Hand Release Push Ups

30 Alternating Box/Chair Step Ups (Total)

-Rest 3 Minutes-

3 Rounds:

20 Hand Release Push Ups

30 Alternating Box/Chair Step Ups (Total)

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RX+

3 Rounds

30’ Handstand Walk

30 Alternating Hang Dumbbell Snatches (50/35)

-Rest 3 Minutes-

3 Rounds

30’ Handstand Walk

30 Alternating Hang Dumbbell Clean and Jerks (50/35)
These are moderate pace workouts.

Hand release push ups: aim for smart sets on these. It is a total of 120 hand release push ups and they will add up fast.

Box/chair step ups: aim for unbroken sets here. Focus on relaxing the arms so that they can recover for the push ups.

Accessory Work

3 Sets:

21 Glute Bridges

7 Split Stance Lunge (Elevated rear foot – each side)

7 – 1 and ¼ Goblet Squat (Squat below parallel + up halfway + back below parallel + up all the way)