Daily WOD

Eye of the Tiger

New Ulm CrossFit – WOD

Warm-up

3 Rounds

200m Jog

8 Alternating V Ups, 4 V Ups

5-10 Deadlifts

Mobility

Knight to lunge

Seated forward fold

Weightlifting

Push Press (10:00 build to heavy 4)

Metcon

Metcon (Time)

5 Rounds

400m Run

30 V-ups

15 Deadlifts 225/155
Target Time: sub 20 minutes

Time Cap: 30 minutes

STIMULUS and GOALS

Monday starts off with a grinder! Hunker down and be strong!

This is a moderate intensity stimulus focused on consistent movement and unbroken sets.

WORKOUT STRATEGY & FLOW

Run: aim for a moderate pace here so that you can go straight into the V-Ups when you finish. The aim is sub 2 minutes each run.

V-Ups: these are ideally 1-2 sets most of the workout. Smooth is fast here.

Deadlifts: these are ideally unbroken to start. This should be a moderate weight that you can move well with good form. Don’t use over 60% 1RM. If necessary, take a quick break in order to keep the back flat