Daily WOD

Indiana Jones

New Ulm CrossFit – WOD

Warm-up

3 Rounds

30 seconds Kettlebell Flutters

5 – 1 Arm Kettlebell Front Rack Tempo Squat (3333)

10 Kneeling Kettlebell Curls

Mobility

Squat & Reach

KB Thoracic Plate Hold

Wrists

Weightlifting

Back Squat (8,6,4,4 OT 2:00)

8 reps @ 65%

6 reps @ 75%

4 reps @ 85%

4 reps @ 90%

Front Squat (5,5,5 OT 2:00)

5 reps @ 70%

5 reps @ 70%

5 reps @ 75%

Metcon

Metcon (Time)

5 Rounds

50 Double Unders

10 Thrusters 115/85
Target Time: 5-6 — Time cap: 8

STIMULUS and GOALS

This is a burner! Be smart on each set and push through the shoulder fatigue. This workout will also have a high heart rate.

WORKOUT STRATEGY & FLOW

Shoot for unbroken reps on the first set. Use the transition from double under and thruster as your rest.

Hold smart sets with quick breaks on the second set.

Shoot for one bigger set of thrusters to begin the set of 50, then smaller sets with quick breaks to finish.