Daily WOD

Superstition

New Ulm CrossFit – WOD

Warm-up

2 Rounds

200m Row

20 shoulder taps in push up plank

5 lateral lunges (each side)

1 halfway rope climb

Mobility

Low Lunge Hip Opener

Ankle in lunge

Squat Hold

Metcon

Metcon (Time)

40-30-20-10

Air Squats

20-15-10-5

Push Ups

4-3-2-1

Rope Climbs
Target Time: 7-9 minutes

Time Cap: 12 minutes

STIMULUS and GOALS

How to Pace: STEADY. Treat this as a primer for 22.3 in the sense that we want to hit some intensity but not overdo and movements. Find a higher end pace with intensity that you won’t be blown up with after 7-8 minutes.

How it should Feel: MUSCULAR ENDURANCE. The limiting factor (other than rep speed) would likely be chest or quads fatiguing.

WORKOUT STRATEGY & FLOW

Air Squats: Smooth non stop pace is what we are aiming for!

Push Ups: unbroken or close is doable here as it is a low rep count, so move fast through these and shake out the arms briefly as needed!

Rope Climbs: Smooth is fast here. Don’t feel rushed on these and keep chipping away at reps.

Weightlifting

Squat Clean (6 sets building with pause in receive)

Start around 60% and build each set. Pause for :03 in catch.

Power Clean (6 sets building with pause in receive)