Daily WOD

Quaking Aspen

New Ulm CrossFit – WOD

Warm-up

2 Rounds

6/4 Calorie Bike

8 Step Ups

6/4 Calorie Bike

3 Strict Pull Ups

6/4 Cal Bike

:20 HSH

Mobility

T Hip Opener

Pigeon

Down Dog to Cobra

Metcon

Metcon (AMRAP – Reps)

18 Minute EMOM

3 rounds of the following:

0) 8/6 Calorie Bike

1) 10 Box Jumps 24″/20″

2) 8/6 Calorie Bike

3) 3 Muscle Ups or Burpee Pull Ups

4) 8/6 Calorie Bike

5) 25’ Handstand Walk or 18 Shoulder taps
How to Pace: GRIND! This is one of those workouts where pace should be a active recovery and just move. Just trying to get a sweet going and knock the rust off on some movements. Goal should be to work for 30-40 seconds and have at least 20 seconds of rest.

How it should Feel: GASSY! A workout like this is no walk in the park. Volume is high with short rest to recover. Make sure everything is comfortable.

WORKOUT STRATEGY & FLOW

Bike/Echo/Run: Pacing is moderately fast but not a max effort. Control your heart rate and try to find a pace early that allows you to finish within the target time.

Box Jumps: Steady pacing, be explosive and land softly on the box. As always, we recommend stepping down and reset to avoid the risk of injury.

Muscle Ups/Handstand Walk: Unbroken! This will be good skill work under duress so scale reps and distance if needed.

Weightlifting

Back Squat

8 Back Squat @ 55%

6 Back Squat @ 65%

4 Back Squat @ 75%

2 Back Squat @ 85%