Daily WOD

Tulip Poplar

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row (building from easy to moderate)

10 Wall Ball Goblet Squats

10 Wall Ball Push Presses (throw to target, no squat)

50 Single Unders

Mobility

Roll Upper Back

Thoracic Ext over roller

Lacrosse Ball Rotators

Metcon

Metcon (2 Rounds for time)

2 sets (1 set every 5 minutes)

25/20 Calorie Row

25 Wall Balls (20/14)

100 Double Unders
Target Time each set: sub 3 minutes

Time Cap each set: 5 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE pace on this workout. Goal is to try to get at least 2 + minutes of rest. Don’t Sprint, push with a controllable/repeatable pace for multiple sets.

How it should Feel: GASSY! The combo of this triplet does not give your lungs a break. Embrace the suck and enjoy the recovery, it will all be over soon.

WORKOUT STRATEGY & FLOW

Row: Pacing should be around 80%. Definitely don’t want to come out hot here, so focus on long and strong pulls with a steady breathing pattern. Slow down the last few calories for a smooth transition to the wall balls.

Wall Balls: Unbroken! Don’t think, just do.

Double Unders: depending on your endurance and skill level we would love to see these completed in 1-3 sets tops. Relax your shoulders down and find a smooth rhythm.

Weightlifting

High-Hang Snatch (5 EMOM x 1 Building)

Hang Squat Snatch (5 EMOM x 1 Building)

Squat Snatch (5 EMOM x 1 Building)