Daily WOD

Neil

New Ulm CrossFit – WOD

Warm-up

3 Rounds

15/12 Cal Row

10 Alt V-Ups

10 Hollow rocks

10 Scap Shrugs

5 Kip to Swing (Lat Activation)

Mobility

Banded Lat On Rig

Mini Band Palms up shoulders

Metcon

Metcon (AMRAP – Reps)

7 Minute AMRAP

3-6-9-12…

Toes-to-Bar

Row Calories

-Rest 3 Minutes-

*Start where you finished and go in reverse for time.

*Enter time for second part in notes.

*Sub another machine calories OR one 20 yard shuttle sprint (10 yards down and back) for every set of 3 calories
Target Reps: 168+ (through the 21s)

Minimum reps wanted: 126 (Through the 18s)

Target time on part 2: Sub 7 minutes

Time cap on part 2: none

STIMULUS and GOALS

This workout is fast and will be over before you know it. The rep counts are manageable for the first 4-5 sets so utilize that time to move fast and with bigger sets relative to your ability.

WORKOUT STRATEGY & FLOW

Toes to bar: Let’s see how long you can hang on unbroken! The grip fatigue will add up with the row added in, but we are training this today so push through as much as you can! Break up reps just before redlining but keep it aggressive otherwise.

Row: We want fast on every row set as long as you can hang on! RESET the monitor for each calorie set. This will take longer for the first calorie but is the standard! Use quick aggressive pulls to get the wheel turning then settle in. You can always stay moving here.

Accessory Work

3-4 Sets

10 DB Windmill R/L

15 DB Pause Lunge R/L

:30 DB Front Rack Wall Sit

*Rest as needed between rounds.

Home WOD

2 Rounds:

1:00 Marching Or High Knees

15 Reverse Sit Ups

15 Glute Bridges

Metcon

Metcon (AMRAP – Reps)

EMOM x 20 Minutes:

Min 1: 20 Cossack Squats (Total)

Min 2: 20 Alternating Chair Step Ups (Total)

Min 3: Max Reps Sit Ups

Min 4: Rest

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Equipment: Label as RX+

EMOM x 20 Minutes:

Min 1: 20 Alternating Hang Dumbbell Clean and Jerks (50/35) (Total)

Min 2: 20 Single Dumbbell Box Step Ups (50/35) (Total)

Min 3: Max Reps Sit Ups

Min 4: Rest
This is an EMOM, which means every minute on the minute. Once you complete the reps for that minute, rest until the next whole minute.

Focus on movement quality during this time.

Only recored the reps for the sit ups.

Accessory Work

3 Sets:

3 Turkish Get-Ups (Each Side)

5 Dumbbell Windmills (each side)

1:00 Wall Sit