Daily WOD

Christmas Vacation

New Ulm CrossFit – WOD

Warm-up

3 Rounds

:30 Row Buidling Intensity

8 GM + 4 Back Squats

8 Reverse Lunges

Mobility

Pigeon

Ankle

Squat Hold

Weightlifting

Back Squat (5 x 5 @ 80-85% Building — Small Jumps)

Metcon

Metcon (4 Rounds for reps)

4 sets:

AMRAP 3 Minutes

300/250m Row

30 Air Squats

Max Step Back Lunges (35s/20s)

-Rest 1 Minute b/t sets-
330/280 is the rep total done BEFORE any lunges

Target Reps each set: 360/310+ (30+ lunges)

Minimum Reps before scaling each set: 340/290 (10 lunges)

STIMULUS and GOALS

How to pace: Grind. These are quick amraps! Go out at a hard effort and maintain that pace each set.

How it should Feel: Lactic acid party. Expect the leg burn!!! We are training ourselves to push through and recover from lactic build up in the lower body round to round with limited rest.

WORKOUT STRATEGY & FLOW

Row: Go out at a hard pace. Aim for a fast pace!

Air squats: these should be unbroken and quick. Don’t get toesy in these and stay upright, but push your cycle rate.

Lunges: We want non stop movement to finish each AMRAP.: Push the pace and make sure to hit full range of motion each rep (knee “kisses” the ground and reach full extension on standing)