Daily WOD

Hey Jude

New Ulm CrossFit – WOD

Warm-up

3:00 Row Building in Intensity

-then-

2 Sets

10 DB Suitcase Deadlifts (each side) (light/moderate)

0:30 Handstand Hold

15 Banded good mornings

10 Calorie Row Fast

Mobility

Shoemaker

Child’s Pose w/ Lat

Wrists

Metcon

Metcon (2 Rounds for time)

15-12-9

Calorie Row

Deadlift (225/155)

-rest 1:1-

-then-

40/30 Calorie Row

30 HSPU — RX+ 100′ HSW
Target Time part 1: sub 3 minutes

Target Time part 2: sub 5 minutes

Time Cap part 1: 5 minutes

Time Cap part 2: 8 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE! Aim to hold a pace that gives you some butterflies in your tummy just thinking about it!

How it should Feel: LACTIC ACID PARTY! The bike deadlift combo is going to light up those legs and let us see how well we are adapting to all of our bike and pulling work!

WORKOUT STRATEGY & FLOW

Bike: We want a faster pace each set and to build into faster as the calories descend. Getting the bike moving quickly from the start is paramount as the 1st calorie takes longer and the overall calorie count is low.

Deadlifts: This should be 50-60% or less of your 1RM and something we can hold unbroken most to all of the workout!

Handstand Walk: You will be fatigued by this point which is the stimulus intended! The aim is to be aggressive but kick down just before emptying the tank. Use the motivation of being right at the finish line to get back on your hands quickly each break! Sub 3 minutes is a great goal for the walks total.

Weightlifting

Back Squat (4 x 5 @ 83%)