Daily WOD

Snickers

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Bike

10 Inchworm w/Box Step Up each rep

5 Strict Press (45/35)

5 Front Squats

Mobility

Roll Upper Back & Lats

Front Rack elbows on roller

Squat hold on rig

Weightlifting

Front Squat (5 x 3 Tempo (5,0,5,0))

Build from 50-70% Effort

Stay under tension by not standing all the way up.

Metcon

Metcon (Time)

3 Sets

20/15 Calorie Bike

12 Bar Facing Burpees

12 Squat Clean Thruster (115/75)

-Rest 3:00-
Target Time each set: sub 4

Time Cap each set: 5

STIMULUS and GOALS

How to Pace: GRIND and PAIN CAVE! Expect a high heart rate with this combo!

How it should Feel: GASSY and LACTIC ACID PARTY! This combo will get the legs and lungs burning.

WORKOUT STRATEGY & FLOW

Echo bike: Aim for a moderate and consistent pace that you can hold for all 6 sets.

Bar Facing Burpees: consistency is key here! Pick a pace that you can keep moving for all 18 burpees. I recommend stepping up and keeping it smooth.

Squat clean thruster: fast singles or small, quick sets here! This is the final portion of each set and where you can aim to push the pace and challenge yourself.