Daily WOD

Chick-fil-A

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Temp DB Floor Press

15 Banded Good Morning

10 Inchworm with Push-Up

10 Deadlifts Empty Bar

Mobility

Breakdancer

Pigeon

Child’s Pose

Weightlifting

Shoulder Press (Build to HVY set of 8)

Once found: drop 10% and go max reps then drop another 10% and go max reps.

Push Press (3 x 8 Building)

Metcon

Metcon (Time)

4-8-12-16-20

Deadlifts (225/155)

2-4-6-8-10

Wall Walks

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Scaled: 185/105 with Pause wall stepups
Target: Sub 8 – Cap: 10

STIMULUS and GOALS

This workout is aimed to balance a heavy pull from the ground with moderate skilled gymnastics requiring core to extremity body control and high shoulder endurance.

How it should Feel: Muscular Fatigue will likely be the limiting factor with fatigue in the posterior chain and shoulders.

WORKOUT STRATEGY & FLOW

Deadlifts: This weight should be light! We want something you can hold for unbroken most to all of the workout!

Wall walks: These will add up with the 8s and 10s. Start fast on them but not at breakneck speed. Hold on through the last 2 sets and aim to stay moving! Rest briefly on the ground when needed.