Daily WOD

Stayin’ Alive

New Ulm CrossFit – WOD

Warm-up

2 Rounds

35 Singles

10 Scap Shrugs

5 Kip to swing

10 Box Jumps w/ Step Down

5 Inch Worms w/ Push-Up

Mobility

Roller

Upper Back

Lats

Metcon

Metcon (AMRAP – Reps)

4 Sets

AMRAP 3 Minutes

20 PullUps

10 Box Jump Overs 24/20

Max effort Wall Walks

-rest 1 minute between rounds-
Score is number of WALL WALKS ONLY

Target Reps each set: 8+

Minimum Reps before scaling each set: 2

STIMULUS and GOALS

How to Pace: SPRINT. 3 minutes will go fast! Go out hard to finish the first 2 movements, so you will have time in the walk walks to maintain unbroken sets and consistent movement. This is a “go” type workout so you work to have plenty of time in the Wall Walks.

How it should Feel: GASSY!. You are going to feel super winded from these high intensity sets.

WORKOUT STRATEGY & FLOW

Pull-Ups: We want to try to do this in quick sets with little rest if we jump down to break. If you know that you will need to break, focus on smart sets from the beginning to keep the rest portion short.

Box jump overs: Push the pace here to get to the wall. You may clear the box or jump on and over. We don’t recommend rebounding them all.

Wall walks: Pick a pace and stick with it! Try to slow down breathing and use muscles and tension to get max effort each set on theses. Try to find a rhythm that you can hold for the remainder of each set.

Midline

Metcon (Time)

4 Rounds for quality

10 Overhead Plate Sit-ups

10 Hollow Rocks

10 Strict Hanging Leg Raise

10 Standing Banded Pallof Press (each side)

40 KB Front Rack Marches