Daily WOD

Ghost

New Ulm CrossFit – WOD

Warm-up

3 Rounds

:30 Row

6 Push-ups

20 Singles

8 Squat Jumps

Mobility

10 Down Dog to Cobra

Thread the needle

Pigeon

Weightlifting

Power Clean and Jerk (4 x 1 @ 55%, 2 x 1 @ 60%)

Metcon

Metcon (6 Rounds for reps)

6 Rounds:

1 Minute Max Calorie Row

1 Minute Max Burpees

1 Minute Max Double Unders

-Rest 1 Minute-
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to your notes.

Score = total reps

Target Reps each round: 120+

STIMULUS and GOALS

How to pace: PAIN CAVE! There is no way around it! Expect pain with this workout. Push the 1 minute sections, but not until failure. The rest is going to go fast!

How it should Feel: CARDIO! Expect a high heart rate throughout this workout. Aim for a hard, but consistent pace on the first set and maintain that throughout. This one turns aerobic as the time domain extends beyond 15 minutes.

WORKOUT STRATEGY & FLOW

Row: aim for a moderate/hard pace. 1400+/1200+ cals per hour is a great goal for solid rowers, but know your own sustainable pace.

Burpees: keep moving here! Non stop is the goal (even if its not incredibly fast movement)

Double unders: aim to keep these unbroken as long as possible each minute. It’s the final minute of each set and it will burn! But remember rest is coming right after.