Daily WOD

I Will Survive

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Single Arm Suitcase Deadlifts (each side)

15 Banded Good Mornings

0:20 Side Plank (each side)

:30 Bike (Building)

Mobility

Lacrosse ball

Pec – Shoulder

Bicep turnback on wall

Weightlifting

Floor Press (5 x 5 Building)

Superset with 30 seconds of Pushups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

5-10-15-20-25….

Deadlifts 225/135

12/8–24/16–36/24–48/32–60/40….Cal Bike
Target is to get into the 4th round.

STIMULUS and GOALS

How to pace: STEADY.. 15 minutes is a longer time domain, so go out at a moderate pace and aim to maintain that throughout.

How it should Feel: CARDIO & MUSCULAR ENDURANCE. The limiting factor here will be your breathing and leg fatigue.

WORKOUT STRATEGY & FLOW

Bike: Aim for 80-85% of your max capacity and a pace that will be sustainable for 15 minutes with increasing distances.

Deadlifts: break early and often. The reps are going to add up quickly – don’t fry yourself out too soon!