Daily WOD

Rubbin Is Racin’

New Ulm CrossFit – WOD

Warm-up

3 Rounds

15 Jumping Jacks

7 single leg dumbbell RDL (each side) (moderate)

7 single arm dumbbell russian swing (each side) (moderate)

7 single arm dumbbell press (each side) (moderate)

50 single unders

Mobility

Front Rack On Wall

Calf On Post

Child’s Pose

Metcon

Metcon (Time)

12 Single Arm Dumbbell Clean And Jerks (50/35)

15-30-45-60-45-30-15

Double Unders

*Start and finish the workout with Double Unders * RX+ 70/50
Target Time: 7-8 minutes

Time Cap: 12 minutes

Stimulus is moderate intensity while being mindful of grip as the workout goes on. Smooth reps on the dumbbell and stay relaxed on the rope will help keep efficiency.

The forearm pump will get real in this one.

WORKOUT STRATEGY & FLOW

Dumbbell Clean and Jerk: The same dumbbell and the reps stay the same so nowhere to hide on this. Reps are 12 total so 6 each arm and the transition will help with cycle time but if grip is breaking down then look to switch at the bottom to stay moving. Be overly aggressive with the hip drive and punch as weight will only get heavier as workout goes on. Try to stay cycling for all 12 reps or break into 2 sets with a quick turn around on rest.

Double Unders: Reps climb up and then descend back down. Stay calm and relaxed with loose shoulders and fast wrist. Light on the feet and breathe while trying to stay unbroken. Sometimes it’s better to ride the wave to the end then to break and try to regain control.

Weightlifting

Front Squat (5 x 3 Tempo Superset 10 Tempo Pistols)

Tempo is F Sqt (3,2,X,1) Pistols (2,0,2,0)

Home WOD

Metcon

Metcon (2 Rounds for time)

2 Sets:

10 Jumping Air Squats

10-20-40-60-40-20-10

Line Hops/Jumping Jacks

*Start and finish the workout with line hops/jumping jacks.

-rest 3:00 between sets-

————————————–

Equipment: Label as RX+

2 Sets:

10 Double Dumbbell Hang Clean And Jerks (50s/35s)

10-20-40-60-40-20-10

Double Unders

*Start and finish the workout with Double Unders

-rest 3:00 between sets-
This is a leg and lung burner.

Jumping air squats: these will stay at 10 reps each set. Aim to hold sets of 5+ here with quick rest breaks.

Line hops/jumping jacks: Aim to keep these sets unbroken throughout.

Accessory Work

3 Rounds:

15 Bent Over Dumbbell Rows (Each Side)

10 Tempo Goblet Squats (5 second negative, stand up fast)