Daily WOD

You’re Still The One

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Bike or Row

20 Alt. Leg V-Up

10 Inchworm w/Push Up

10 Air Squat

10 Scap Shrugs

Mobility

Athletes Choice 5:00

Metcon

Metcon (8 Rounds for reps)

Partner Workout

2 Rounds through the following:

AMRAP 3 Minutes

500/400m Row

Max Synchro Toes to Bar

—rest 1 Minute—

AMRAP 3 Minutes

28/21 Calorie Bike

Max Synchro Burpee Box Jump Over (24/20)

—rest 1 Minute—

AMRAP 3 Minutes

500/400m Row

Max Synchro Air Squat

—rest 1 Minute—

AMRAP 3 Minutes

28/21 Calorie BIke

Max Synchro Burpee Pull Up

—rest 1 Minute—

-no additional rest b/t rounds-

*If you perform indy, it is still Rxd. You will just not have any synchro movements.
This is 8 Sets total!

SCORE is total synchro reps each set (Machines don’t count towards score)

Target Reps Set 1: 25+

Target Reps Set 2: 15+

Target Reps Set 3: 50+

Target Reps Set 4: 10+

STIMULUS and GOALS

This is a ton of work. Key will be to communicate with your partner and not come out too hot while you are fresh and then fizzle out towards the end.

WORKOUT STRATEGY & FLOW

Coming off of the cardio movement you should be able to get right into the movement. Think moderate-fast pace on the machine and then consistent movement through the end of the time so that you don’t burn out.

Weightlifting

Squat Clean and Jerk

– 2 reps @ 70% (7/10 RPE)

– 2 reps @ 75% (7.5/10 RPE)

– 1 rep @ 80% (8/10 RPE)

– 1 rep @ 85% (8.5/10 RPE)

– 1 rep @ 80% (8/10 RPE)

– 1 rep @ 85% (8.5/10 RPE)