Daily WOD

Toy Story

New Ulm CrossFit – WOD

Warm-up

5:00

10 Scap Shrugs + 5 Kips

5 Back Squats

5 Front Squats

10 PVC Pass Through Toe Touches

Mobility

Knee Across Chest

Ankle

Squat Hold

Weightlifting

Back Squat (8,8,6,6)

Start around 65% and build

Front Squat (5,5,5)

Start around 75% and build

Metcon

Metcon (2 Rounds for time)

2 Sets:

10 Overhead Squats (135/95)

10 Strict Pull Ups

10 Overhead Squats (95/65)

10 Toes to Bar

-Rest 3 minutes between sets-

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Scaled weight examples:

115/85 —- 75/55
Target Time each set: sub 2

Time Cap each set: 3

STIMULUS and GOALS

These are high intensity workouts with low volume so we don’t overdue our first day on de-load.

The volume is low so aim for bigger sets than you would normally do.

WORKOUT STRATEGY & FLOW

Overhead squats: these should be unbroken with full range of motion. Aim to move fast but don’t sort change yourself!

Strict pull ups: aim for an unbroken set here. Engage those lats and pull.

Toes to bar: finish each set strong with an unbroken quick set of toes to bar. This will spike the heart rate & fatigue the grip but you are done right after!