Daily WOD

New York Strip

New Ulm CrossFit – WOD

Warm-up

3 Rounds

20 Alt. Leg V-Up

10 Single Arm Thruster R/L

5 Bottom Half Burpee

5 Box Jump w/Step Down

Mobility

Child’s Pose with reach

Squat Hold

Pec Stretch

Metcon

Metcon (3 Rounds for time)

3 sets

18 Stick Sit Ups

12 Thruster (95/65)

6 Burpee Box Jump Over (24″/20″)

-Rest 2:00 btwn rounds-
Target Time each set: sub 2

Time Cap each set: 3

STIMULUS and GOALS

How to Pace: Sprint. These are hard effort sets, focused on unbroken reps and quick transitions.

How it should Feel: Gassy. The 1:1 built in rest will allow you to keep a fast pace and be a bit gassed by the end of each interval.

WORKOUT STRATEGY & FLOW

GHD Sit Ups: Aim for unbroken and fast reps. Make sure to fire the quads and throw the arms as you sit up out of the bottom.

Thrusters: Aim for unbroken and smooth reps. Make sure to fire the hips out of the bottom of the squat.

Burpee Box jump overs: Be ready for that first box jump! The legs are probably going to feel like lead.

Weightlifting

Overhead Squat

3 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 2 sets @75-80% 1 RM Snatch

Overhead Squat

2 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 2 sets @80-85% 1 RM Snatch

Overhead Squat

1 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 1 sets @85-90%+ 1 RM Snatch