Daily WOD

Truett Cathy

New Ulm CrossFit – WOD

Warm-up

3 sets

10 Squat Jumps

12 V-ups

6 Bottom Half Burpees

4 OHS PVC

Mobility

Couch

T Hip Opener

Weightlifting

Back Squat (:03 Pause each rep – 8,6,4,3)

Metcon

Metcon (4 Rounds for time)

4 sets (1 set every 3:00)

10 Burpee Box Jump Overs 24″/20″

10 Overhead Squats 135/95

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Scaled: Step over box & 95/65
Target Time each set: sub 1 minute 45 seconds

Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS

This workout is focused on smooth, fast efforts with fast burpees and positioning being key.

How it should Feel: Aggressive. We want each interval to be unbroken and fast. You shouldn’t stop moving at any point!

WORKOUT STRATEGY & FLOW

Burpee Box Jump Overs: We want these fast! This is a great workout to work on your speed with these as well as holding onto a faster speed than you normally do here.

Overhead Squats: This weight should be light/moderate to moderate (not over 60% of 1RM OHS). All sets should be unbroken, even if it is a challenge to do so. Take any extra time needed to open those hips and thoracic spine up beforehand for a great workout.