Daily WOD

Dancer

New Ulm CrossFit – WOD

Warm-up

4 Rounds

:30 Row (Increasing Intensity)

5 Strict Press

10 V-Ups

Mobility

Pec Smash on wall

Medial Pec Stretch

Alternating Scorpion

Metcon

Metcon (Time)

Row 500m

20 Bodyweight floor presses

Row 1000m

15 Bodyweight floor presses

Row 2000m

10 Bodyweight floor presses
Target Time: sub 18 minutes

Time Cap: 25 minutes

STIMULUS and GOALS

How to Pace: STEADY. Work to hold sustainable pacing on the row and manageable sets on the bench press. Don’t blow up anywhere!

How it should Feel: MUSCULAR ENDURANCE & CARDIO. The pump on the bench press will catch up! The row is a chance to allow the chest to recover and use your aerobic engine to make up some time. The opposite is true while you bench! Allow your heart rate to recover while your upper body does the work!

WORKOUT STRATEGY & FLOW

Row: A moderate pace from the beginning is the aim. Don’t get sucked into a fast 500m. Remember the 2000m is coming and is where we can hang onto our pace

Floor Press: Your muscular stamina will completely dictate how you do here! Be conservative to start and aim to open with sets you can hold onto throughout!

Weightlifting

Deadlift (3 x 8 OT 2:00)

Superset with 8 Single Leg DB RDL each side.