New Ulm CrossFit – WOD
Warm-up
2 Rounds
15 banded good mornings
10 Single Arm Dumbbell Thruster (5 each side)
10 Box Step Ups
10 Single Arm Dumbbell RDL (each side) (Light-Moderate)
10 Single Arm Dumbbell Press (each side) (Light-Moderate)
Mobility
Seated Forward Fold
Pigeon
Ankles
Weightlifting
Choose Power or Squat for both moves
Squat Snatch (10:00 Build to HVY 1)
Power Snatch (10:00 Build to HVY 1)
Squat Clean and Jerk (10:00 Build to HVY 1)
Power Clean and Jerk (10:00 Build to HVY 1)
Metcon
Metcon (Time)
20-16-12-8-4
Dumbbell Deadlifts (2x50s/35s)
15-12-9-6-3
Box Jumps (24″/20″)
10-8-6-4-2
Dumbbell Thrusters (2x50s/35s)
Target Time: 8-10 – Time Cap: 13
STIMULUS and GOALS
This is a moderate effort workout focused on unbroken sets and smooth transitions.
WORKOUT STRATEGY & FLOW
Double dumbbell deadlifts: aim for unbroken sets here. Smooth and consistent, standing all the way up each rep.
Box jumps: aim for a consistent pace here. No rebounding!
Double dumbbell thrusters: take a second before you pick up the dumbbells. Aim for unbroken reps here. Focusing on a strong drive out of the bottom of the squat. Fire the hips to get the dumbbells up and overhead in a smooth movement.
SCALING
The SCALING aim is for unbroken sets and consistent movement.
Scaling option to finish near the target score:
For Time:
20-16-12-8-4
Dumbbell Deadlifts (2x35s/20s)
15-12-9-6-3
Box Jumps (24″/20″)
10-8-6-4-2
Dumbbell Thrusters (2x35s/20s)
Metcon (Time)
Optional Partner WOD
40 Burpees
60 HSPU
80 Kettlebell Swings
100 Box Jump Overs
120 Situps
Starting at minute 2:00 and every 2:00 after (2,4,6,8 etc) one athlete rows 100m Sprint. While that athlete rows, the other may NOT work on reps. Continue this until all reps are complete.
