Daily WOD

T-Bone

New Ulm CrossFit – WOD

Warm-up

5:00

10 Jumping Jacks

:30 Handstand Hold

10 Kip-to-Swing

10 Step Back Lunge

Mobility

Banded Shoulder Drills

Low Lunge Hip Opener

Down Dog to Cobra

Metcon

Metcon (2 Rounds for time)

2 Sets:

15 HSPU

15 Toes to bar

50’ DB Fr. R. Lunge (2x50s/35s)

15 Toes to bar

15 HSPU

-Rest 1:1 b/t Sets-
Target Time each set: 3-4

Time Cap each set: 5

STIMULUS and GOALS

How to Pace: CHALLENGE! Push the pace here, but don’t go out full force. THis is a good primer for gameday on Friday.

How it should Feel: Gassy. The 1:1 built in rest will allow you to keep a fast pace with big sets and be a bit gassed by the end of each interval.

WORKOUT STRATEGY & FLOW

Handstand walk: aim for 1-2 sets here. Focus on your breathing and a relaxed grip as you move.

Toes to bar: aim for 1-2 sets here. If you have to break, shake it out quickly before jumping up again.

Double kettlebell front rack lunge: aim to keep these in 50’ unbroken sections. Relax the grip and rack the kettlebells high on the shoulders.

Weightlifting

Squat Clean (2 Deadlifts + 1 H. P. Cln + 1 Sqt Cln)

2 Sets at 65-70%

2 Set at 70-75%

2 Set at 75-80%