Daily WOD

Original Chicken Sandwhich

New Ulm CrossFit – WOD

Warm-up

2 Rounds

200m Run

5 Sn Gr GM

5 Sn Gr PP

10 Alt Spidermans

Mobility

Roll Upper Back

Thoracic Opener on roller

Weightlifting

Snatch Balance (3,3,2,2,2,2 Building OT :90)

Snatch (Snatch Pull + Panda Pull + Snatch x 5)

Squat Snatch (3 x 1 @ 80%)

Choose between this and power, don’t do both

Power Snatch (3 x 1 @ 80%)

Metcon

Metcon (Time)

400m Run

50/40 Cal Row

400m Run

*GO FAST!
Target: 6-7 – Cap: 8

STIMULUS and GOALS

This workout is a pure sprint. We’ve cut down the rounds to meet the 60 minute window so instead of repeated rounds we are going all out in one round!

WORKOUT STRATEGY & FLOW

Run: Hold an 80-85% effort on the first run and 85-90% on the second. You should be comfortable going straight into the bike

Row: We want steady output throughout! A great aim is 1200/900+ pace.

Gymnastics

Toes-To-Bar (1:00 Max kipping reps)