Daily WOD

Tenet

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap Shrugs

:15 HSH

5 Tempo Push-ups

8 Squat Jumps

Mobility

Work your weakness

Metcon

Metcon (AMRAP – Rounds and Reps)

Murph Prep Monday:

25 Min Partner AMRAP

5 Strict Pull-Up

10 Push-Up

15 Air Squat

* RX+ All w/20lb/14lb vest*

-Switch rounds back and forth with your partner-
Target number of Rounds: 20+ (together)

Minimum number rounds before scaling: 15 (together)

STIMULUS and GOALS

This workout is 25 minutes with just body weight (plus vest) so it will turn into an aerobic workout that will be limited by mainly muscular fatigue and breath.

WORKOUT STRATEGY & FLOW

All the movements have lower rep ranges to allow you to try and move nonstop

Strict Pull Ups should be fast singles or manageable sets of 2-3 throughout (unless you are a beast and can hammer out 5 unbroken with a vest consistently

Keep the push ups manageable! If your chest blows up too early it will limit you more than anything in the workout. Focus on tight plank position at initial push and keep the shoulder blades squeezed as you leave the floor to save the arms and pecs.

Air Squats should be smooth and unbroken throughout, giving the upper body a break!

Accessory Work

3 Sets: Use KB or DB

10 Suitcase Deadlifts (Each Side)

10 Upright Rows (Each Side)

10 Birddogs (Each Side)

Home WOD

3 Rounds:

8 Spidermans

4 Inchworms (w/ pushups)

:30 Bar Hang Or :30 Handstand Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

5 Strict Pull-Ups Or 10 Single Arm Bent Over Object Row (Each Arm)

10 Push-Up

15 Air Squat
Murph prep monday is back! This workout is about consistent movement throughout the entirety of the 15 minutes. Start out at about 80% of your max capacity and try to hold that throughout.

Aim for unbroken on all movements

Accessory Work

3 Sets: Use KB or DB

10 Suitcase Deadlifts (Each Side)

10 Upright Rows (Each Side)

10 Birddogs (Each Side)