Daily WOD

Event 6

New Ulm CrossFit – WOD

Warm-up

Barbell Warmup

–Then–

Build to 1st clean weight

–Then–

400m run (moderate)

-rest 1 minute-

1 set at workout pace:

100m Run

1 clean (at workout weight 1)

Mobility

Child’s Pose

Pigeon

Forward Fold

Metcon

Metcon (Time)

5 rounds:

250-m run

1 clean

Women: (155-165-175-185-195)

Men: (225-245-265-285-305)

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Scaled Weights:

Women: (95-105-115-135-155)

Men: (135-155-185-205-225)
Target Time: sub 10

Time Cap: 12

STIMULUS and GOALS

This workout was composed of a very manageable run, but with a time cap to make you respect the run and move to get back to the bar. It is designed to elevate your heart rate and make you lift under pressure and fatigue!

The intensity should be high with a focus on running fast and perfect lifts!

WORKOUT STRATEGY & FLOW

Run: Move at 80-85% throughout the runs and use the last 20-30m to strap up your belt and prepare to lift!

Cleans: You can power or squat these. Brace yourself for each lift and go! Don’t end at over 95% 1RM.

Goals

Remainder of class on goals