Daily WOD

Dale Earnhardt

New Ulm CrossFit – WOD

Warm-up

3 Rounds

35 Singles or Dubs

5 power snatches

5 power clean and jerks

0:20 Handstand Hold

Mobility

Roller

Thoracic Opener

Lats

Metcon

Metcon (2 Rounds for time)

3 Rounds

25’ Handstand Walk

10 Power Snatches (135/95)

-Rest 5 Minutes-

3 Rounds

25’ Handstand Walk

10 Power Clean and Jerks (135/95)

RX+ 50′ HSW – Scale- 40 Shoulder Taps or 1:00 HSH
Target Time each set: sub 10 minutes

Time Cap each set: 12 minutes

STIMULUS and GOALS

This is a high intensity workout focused on barbell cycling and handstand walking under fatigue.

WORKOUT STRATEGY & FLOW

Power snatch & power clean and jerks: fast singles is a good plan here. Quick back to the bar each rep.

Handstand walk: aim for unbroken sections here. Be prepared for the handstand walk to add to the grip fatigue.

Accessory Work

12-10-10-8 Dumbbell Chainsaw rows (Each Side)

3×25 Banded lat pull downs (Light)

3×30 Banded curls (Double arm) (Light)

Home WOD

4:00 Clock:

20 Jumping Jacks

5 No Push Up Burpees

Metcon

Metcon (3 Rounds for reps)

3 Sets:

AMRAP 5:00

30 Mountain Climbers (Total)

20 Alternating Leg V-Ups (Total)

10 Chair Dips

-Rest 2:00 B/T Sets-

———————————-

RX+

3 Sets:

AMRAP 5:00

30 Mountain Climbers (Total)

20 Alternating Leg V-Ups (Total)

10 Single Dumbbell Shoulder to Overhead (10 each arm – 50/35)

-Rest 2:00 B/T Sets-
These are quick amraps focusing on close to unbroken reps! Utilize the rest between movements for rest.

Mountain climbers & alternating leg v-ups: aim to keep these sets unbroken.

Chair dips: I want to see good range of motion here! Break the sets smart to make that happen.

Accessory Work

Tabata (:20 on/ :10 off)

x 8 rounds

– Alternating Leg V-Ups