New Ulm CrossFit – WOD
10 Bird dogs
5 Single leg kettlebell RDLs (each side) (light)
5 KB Suitcase deadlifts (each side) (light)
5 Deadlifts (empty bar – build across sets)
Mini Band Glute Activation (Single Leg)
Metcon (3 Rounds for time)
24 Plyo Lunges
11 Deadlifts (185/125)
-Rest 1:1 between sets-
Target each set: sub 4
Cap each set: 5
STIMULUS and GOALS
Stimulus today is high intensity. Complete 3 rounds of this couplet three separate times with a 3 minute rest between sets. Each set is scored by time.
We Definitely want to see you push the pace here. Make sure the weight is movable and you push through the discomfort on the lunges.
100’ Single Arm Overhead Walk (AHAP)
10 Deadbugs (each side)
1:00 Front Rack Hold 185/125)
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
10 yd bear crawl forward
10 yd bear crawl backward
10 Alternating Lunge Elbow to the Floor (Total)
Metcon (AMRAP – Rounds and Reps)
15 Chair Dips
20 Alternating Step-back Lunges
Equipment: Label as RX+
20 Alternating Hang Dumbbell Snatches (50/35)
20 Single Dumbbell Alternating Step-back Lunges (50/35)
This workout is all about consistency and sustainable effort.
Run: don’t go out too hot here! If you don’t have space to run, sub :30 high knees.
Chair dips: aim to keep these in sets of 5+ throughout. Don’t sacrifice good range of motion.
Stepback lunges: aim to keep these unbroken and focus on keeping your chest tall, while trying to catch your breath!
10 Bulgarian Split Squats (Each Side)
20 Hip Bridges (2 sec pause at the top)
1:00 Wall Sit Hold