Daily WOD

How Would You Like To Die?

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Alt Spidermans

15 Banded good morning

10 Single Arm DB OH Press

10 Single Leg DB RDL

Mobility

Banded Pigeon

Mini Band Glute Activation

Metcon

Metcon (Time)

15-10-5

Deadlifts (75%, but not higher than 275/185)

30-20-10

1 Arm DB Hang C & J 50/35

-Rest 5:00-

15-10-5

Deadlifts (50%, but not higher than 185/125)

1 Arm DB Hang C & J 50/35
Score by total time including 5:00 rest.

While the deadlifts will be smooth and more controlled, the DB should be attacked more aggressively with larger (even unbroken) sets.

Deadlifts: Keep the core and back tight! Load the hamstrings before pulling and drive through each rep.

DB Hang C&J: Hinge at the hips as though loading for a KB Swing, accelerate to the shoulder and use the hips to drive overhead.

Weightlifting

Deadlift (Eccentric Deadlifts)

5 sets of 3 reps with a (:05) eccentric phase on each rep. Use a clean grip and no more than 95% of your max CLEAN.

Home WOD

Metcon

Metcon (AMRAP – Reps)

2 Sets

7 Min AMRAP

3-6-9-12…

Hand Release Push Ups

*100m Run after each set

-Rest 3 Min-

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Equipment: Label As RX+

2 Sets:

7:00 AMRAP

3-6-9-12…

Strict Handstand Push Ups

*100m Run after each set

-Rest 3 Min-
The flow goes like this: 3 HR push ups, 100m run, 6 HR push ups, 100m run, 9 HR push ups… RECORD EACH 100M RUN AS 1 REP.

Hand release push ups or HSPU: aim for unbroken as long as you can.

100m run: consistent pace is key here! If you don’t have space to run sub :15 high knees.

Accessory Work

3 Sets:

10 Bulgarian Split Squats (Each Side)

20 Deadbugs

5 Downward Dog to Upward Dog Transitions