New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:00 Bike (easy to moderate pace)
7 single arm DB swings (moderate) (each side)
7 single arm DB presses (moderate) (each side)
0:20 wall facing Handstand hold
Mobility
Banded Shoulder Internal Rotation
Rotator Smash (Lacrosse Ball)
20 PVC Passthrough Toe Touch
Metcon
Metcon (Time)
2 Sets:
20 Hang Dumbbell Snatches (50/35)
15/12 Calorie Echo Bike
20 Hang Dumbbell Clean and Jerks (50/35)
5 Wall Walks
-rest 1:1 b/t sets-
Target each set: 5-6 min
Cap each set: 8 min
STIMULUS and GOALS
How to Pace: CHALLENGE. Work to move through each set at an uncomfortable pace! Don’t settle for mediocre and don’t slow down!
How it should Feel: GASSY! You should be out of breath with all of the intensity and fast cycling rates!
WORKOUT STRATEGY & FLOW
Hang Dumbbell Snatches & Clean and Jerks: We want 1-2 sets here (ideally all unbroken) and to work on our efficiency with cycling the dumbbell!
Bike: Ramp up to an uncomfortable wattage and hold on. We’d like the bike done close to the minute mark
Wall Walks: Finish strong here! Attempt to minimize rest within these!
Weightlifting
Power Snatch (6 x 1 Building w/ pause in receive)
Start around 60% and build
Pause for :03 in catch
