Daily WOD

Cheeseheads

New Ulm CrossFit – WOD

Warm-up

2 Rounds

20 Jumping Jacks

10 Box Jump w/Step Down

10 Alt. Leg V-Up

8 Scap Shrugs, 6 Kip to Swing

4 Hanging knee raises

20 Shrugs in Handstand

Mobility

Lacrosse Ball

Pec & Shoulders agains the wall

Rotators on the floor

Low Lunge

Metcon

Metcon (Time)

Partner Throwdown Friday

100 Box Jump Overs (24/20) (split)

50 Synchro Toes to Bar

100 Handstand Push-ups (split)

50 Synchro Toes to Bar

100 Box Jump Overs (24/20) (split)

Individual Version:

50 Box Jump Overs (24/20)

50 Toes to Bar

50 Handstand Push-ups

50 Toes to Bar

50 Box Jump Overs (24/20)
Target Time: ?

Time Cap: NONE

STIMULUS and GOALS

How to Pace: GRIND!

How it should Feel: MUSCULAR ENDURANCE & GASSY

The stimulus today is moderate-high intensity. Partners should have planned reps that allow for intensity to be kept up without early burnout. During the synchro toes to bar is where we dial it back a little and just focus on chipping away.

WORKOUT STRATEGY & FLOW

Box Jump Overs: Should be able to cycle at least 5-10 reps back and forth

Synchro Toes to Bar: Aim to complete each set of 50 in 3-5 sets

Handstand Push-ups: Aim to complete these in as few sets as possible. Go in with a plan.

Goals

Whatever time is left of class, work on goals.