New Ulm CrossFit – WOD
Warm-up
2 Rounds
10 Scap shrugs
5 Kips
15 Box step ups
10 V-Ups
5 Inchworms
Mobility
Stretched Butterfly
Knee Across Chest
Metcon
Metcon (AMRAP – Reps)
AMRAP 15
25 Toes to Bar
15 Burpee to Bar (6in)
25 Alternating Dumbbell Step Ups (1×50/35) (24″/20″)
50 Handstand Push Ups
25 Alternating Dumbbell Step Ups (1×50/35) (24″/20″)
15 Burpee to Bar
25 Toes to Bar
Target – 180 (1 round)
Stimulus for this metcon is moderate intensity and steady pacing. Focus on consistent sets for each movement to get through the work efficiently.
This is a fun little chipper workout, pushing higher skilled athletes to go harder than they think they can.
Weightlifting
Back Squat (10 x 2 @ 93% OTM)
Home WOD
5:00 Clock:
8 Spidermans
4 Dive Bombers
12 Air Squats
Metcon
Metcon (2 Rounds for time)
No Equipment:
2 Sets:
21-15-9
Jumping Air Squats
Burpees
-Rest 3:00 B/T Sets-
——————————–
Equipment: Label as RX+
2 Sets:
15-12-9
Double Dumbbell Thrusters (50s/35s)
Dumbbell Facing Burpees
-Rest 3:00 B/T Sets-
This workout is a couple sets of a quick lung and leg burn, where you are meant to push the pace and hold on!
Double dumbbell thrusters: Aim for sets of 5+ here and utilize quick breaks to shake out the legs. If you only have one dumbbell sub, 20-16-12 for the dumbbell thrusters. Half the reps each arm. For example: the 20 is 10 per arm, etc.
Dumbbell facing burpees: Consistency is key here! Aim for a moderate pace on the 15 and 12.. but send it for the last set of 9!!
Accessory Work
3 rounds:
10 Single Arm Dumbbell Sotts Press (Each Side)
10 Cat Cow Exercises
20 Supermans
