Daily WOD

Pyramid Double Helen

New Ulm CrossFit – WOD

Warm-up

3 Rounds

:30 Row (Building)

10 Suitcase DL (per side)

8 Russian KBS

6 Kip to swing

2 Strict Pull-Ups or Ring Rows

Mobility

Child’s Pose w/ Lat reach

Forward Fold

Scorpion

Metcon

Metcon (Time)

Row 1200/1000 meters

63 kettlebell swing (44/26)

24 pull-ups

Row 750/600 meters

42 kettlebell swings (44/26)

16 pull-ups

Row 250/200 meters

21 kettlebell swings (44/26)

8 pull-ups
Target Time: sub 20 minutes

Time Cap: 25 minutes

STIMULUS and GOALS

How to Pace: STEADY. This is a classic from the 2010 Games! You have to push the run pace or you will get left behind! We want to learn to find the reckless balance of how aggressive our pacing can be!

How it should Feel: GASSY & GRIPPY! It is about grip/pulling fatigue and managing a high heart rate throughout. Stay mentally tough!

WORKOUT STRATEGY & FLOW

Row: This is the bulk of the workout so we have to stay rowing at a moderate to moderate/fast pace throughout! So come out with a 70-80% intensity and then kick it up to 80-90% for the 800m and 400m.

Kettlebell Swings: These will get grippy right away, but should be relatively light and fast! Go for big sets!

Pull Ups: This is a relatively low rep count to what we usually do. Focus on a smooth tight butterfly and hang on as long as you can since the row is right after and you will be able to let your grip recover.

Weightlifting

Squat Clean and Jerk (1 Cln Pull + 1 Cln + 1 Jerk Dip + 1 Jerk x 4 sets)

Building (Ending roughly in the 75% range)