Daily WOD

Mediterranean Sea

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Bike

10 Box Jump w/Step Down 24/20

15 Banded Good Morning

10 KB Swing – Eye Level

Mobility

Forward Fold

Figure 4 on wall

OH Squat on wall

Metcon

Metcon (8 Rounds for time)

8 sets (1 set every 4 minutes)

12/10 Bike SPRINT

10 Box Jumps 24/20

5 Power Cleans 155/105

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RX+ 30/24 Box, 185/125 P Cln
Target Time each set: sub 90 seconds

Time Cap each set: 2 minutes

STIMULUS and GOALS

How to Pace: SPRINT! We want high intensity efforts and for you to approach it as if you will burn it down each set!!

How it Should Feel: LACTIC ACID PARTY! The PAIN is coming right at the end of each set as all the work sets in from the high intensity effort. Try to stay moving some during your rest to try and clear the fatigue and keep your body ready for the next set.

WORKOUT STRATEGY & FLOW

Bike: SPRINT means SPRINT! This should not take more than 60 seconds, and ideally closer to 30-40 seconds.

Box Jumps: you can rebound or find a good rhythm to hop right back up with the arm swing. Be explosive!

Cleans: Fast and furious to finish! The 5 should take under 30 seconds and be a flurry of pulling!

Accessory Work

Choose between one round of the following OR Goals.

For Quality:

10 Tempo Pushups 3,2,3,1

10 Chin-ups

12 Ring Dips

12 Standing Barbell Curl

12 Overhead Plate Situps

12 Pulse-ups

15 KB Front Rack Marches (each side)