Daily WOD

Hoosiers

New Ulm CrossFit – WOD

Warm-up

2 Rounds

10 Good Mornings + 5 Back Squats

10 Elbows + 5 Sn Gr PP

10 SLD + 5 OHS

10 Scap Shrugs + 5 Kips

6 Alt Step-ups

Mobility

Thoracic Extensions + :30 Hold

Banded Shoulder Drills

Metcon

Metcon (Time)

30 rounds

1 Squat Snatch (135/95)

4 Toes to Bar

8 Alternating Box Step Ups (24/20)

RX+ 155/105
Target: 22-24 minutes – Cap: 30 minutes

Stimulus for the workout today is a grinder. Athletes should settle into a moderate pace while trying to keep rounds under a minute to stay within the target time.

Remind athletes not to come out hot on this one cause it will creep up on them fast. Control the engine and idle through.

Home WOD

6:00 Clock:

30 Single Unders Or Jumping Jacks

10 Alt Spidermans

10 Air Squats

:30 Plank

Metcon

Metcon (2 Rounds for time)

2 sets:

40 Alternating Leg V-Ups

30 Jumping Air Squats

100 Plate Hops/Line Hops

30 Jumping Air Squats

40 Alternating Leg V-Ups

-Rest 3:00 B/T Sets-

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Equipment: Label as RX+

2 sets:

40 Alternating Leg V-Ups

30 Double Dumbbell Front Squats (50s/35s)

100 Double Unders

30 Double Dumbbell Front Squats (50s/35s)

40 Alternating Leg V-Ups

-Rest 3:00 B/T Sets-
These are moderate/hard effort sets. Go

Alternating leg v-ups: aim for sets of 10+ throughout.

Jumping air squats: these are tough! Aim for 5+ throughout with quick breaks to shake out the legs.

Plate hops/line hops: aim for big sets here, 30+ throughout.

Accessory Work

3 sets:

10 Single Leg Glute Bridge (R/L)

10 Bird Dog (R/L)

1:00 Wall Sit Hold