Daily WOD

Wednesday Addams

New Ulm CrossFit – WOD

Warm-up

3 Rounds

16 Alt Forward Lunges

5 Single Leg Ecc Pistols

10 Good Mornings

5 Front Squats

Mobility

Roll Upper Back

Barbell Opener

Weightlifting

Split Jerk (1 Tall P Cln + 1 Pause Dip + 1 Pause Sp Jerk x 3 reps x 3 Sets 65%
5 Pin Drop Box Jumps with each set)

Squat Clean and Jerk (1 P Cln to 90 + 1 Cln + 1 Dip + 1 Sp Jerk x 5 (65,75,80,85,90))

Metcon

Metcon (Time)

2 sets:

2-4-6-8-10 Deadlifts (225/155)

1-2-3-4-5 Wall Walks

-rest 2:00 b/t sets-
Target Time each set:  4-5

Time Cap each set:  8

How to Pace:  CHALLENGE! Be aggressive and aim to stay fast through the first 5 sets. This workout is aimed to balance a heavy pull from the ground with moderate skilled gymnastics requiring core to extremity body control and high shoulder endurance.

How it should Feel:  MUSCULAR ENDURANCE! Muscular Fatigue will likely be the limiting factor with fatigue in the posterior chain and shoulders. It may also be a bit GASSY!

Deadlifts : This weight should be light to moderate (no more than 65% of 1RM)! We want something you can hold for unbroken most to all of the workout!

Wall Walk : These will add up with the 8s and 10s. Start fast on them but not at breakneck speed. Hold on through the last 2 sets and aim to stay moving! Rest briefly on the ground when needed.

Cool Down

Roll Hams & Glutes

QL Stretch