New Ulm CrossFit – WOD
Warm-up
2 Rounds
300 m Row
50 Singles
5 Inchworms, 5 Burpees
10 Dumbbell Snatches
5 Dumbbell Goblet Squats
Mobility
DB on Ankle
Goblet Squat Hold
Breakdancer
Weightlifting
Back Squat (5 x 3 @ 73%)
Metcon
Metcon (Time)
40 Double DB Snatches 2×50/35
120 Double Unders
20 Devils Press 2×50/35
120 Double Unders
10 Burpee Dumbbell Squat Clean Thruster 2×50/35
**180 Singles & Lighter DB’s**
Target Time: sub 12
Time Cap: 16
How to Pace: CHALLENGE! Push the pace movement to movement.
How it should Feel: GASSY into LACTIC ACID PARTY! The lungs and legs are likely going to be lit!
Double Dumbbell Snatch : Aim for no more than 4 sets. Only one head of each of the dumbbells needs to touch the ground each rep. Hinge at the hips and keep the core engaged!
Double Unders : These are ideally done in bigger sets (40+ at a time). However, it is smart to evaluate yourself halfway through. If you’re feeling fatigued – take an extra break!
Dumbbell Devil Press : When you need to rest, rest at the bottom. Release your grip a little at the bottom during the burpee and then BIG hip drive up!
Burpee Squat Clean Thruster : There are only 10 of these and then you’re done. Hang on and finish strong. Again – rest at the bottom of the burpee.
Cool Down
3:00 of easy rowing
1:00 Downward dog to Upward Dog Transition
2:00 Ankle Dorsiflexion Stretch (each side)
