Daily WOD

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New Ulm CrossFit – WOD

Warm-up

2 Rounds

15/12 Calorie Row (easy to moderate)

5 inchworms

3 spiderman lunge stretch (each side)

5 bottom half burpees

Mobility

5:00 Athletes Choice

Metcon

Metcon (8 Rounds for time)

8 sets

12/10 Calorie Row

12 Burpee Over Rower

12/10 Calorie Row

-Rest 1:1 b/t sets-
Target Time each set:sub 1 minute 30 seconds

Time Cap each set: 2 minutes

STIMULUS and GOALS

How to Pace: SPRINT! We want aggressive row pace with non stop burpees.

How it should Feel: LACTIC ACID PARTY! The push pull combo here will pump the entire body if you ramp up the pace!

WORKOUT STRATEGY & FLOW

Row: Sub 45 seconds each row is the goal! Leave the straps at a position you can transition into and out of quickly without having to adjust them each time on the rower.

Burpee over Rower: Stay low and jump quickly over the rower to keep your rep count fast!

SCALING

The SCALING aim is to keep intensity up and finish under the target time!

Scaling option to finish near the target score:

8 sets

10/8 Calorie Row

10 Burpee Over Row

10/8 Calorie Row

Rest 1:1 b/t sets

Weightlifting

Squat Clean and Jerk (Use 3-4 sets)

Clean & Jerk:

– Build to 8-8.5 on RPE Scale and hit for 2 singles