New Ulm CrossFit – WOD
Warm-up
4:00
10 Suitcase DB DL
10 Strict DB Press
10 Alt V-Ups
6 Lateral Step-Ups
Mobility
12 PVC Passthrough Toe Touches
Mini Band Glute Activation
Metcon
Metcon (Time)
5 Rounds
12 Single Arm Hang Dumbbell Clean and Jerks (50/35)
14 Stick Sit Ups
16 Alt. Dumbbell Step ups (50/35) (24″/20″)
Target: 10-12 minutes – Cap: 16 minutes
STIMULUS and GOALS
How to pace: Steady. The goal here is to maintain consistency and unbroken sets. Utilize the transition between movements for rest.
How it should Feel: Gassy. If you are pushing the pace here and hanging onto the dumbbell, it should feel like a lung burner!
WORKOUT STRATEGY & FLOW
Single arm hang dumbbell clean and jerks: aim to keep these unbroken each round. We want a moderate weight you are confident with and can utilize those hips throughout!
Sit ups: aim to keep these smooth throughout.
Alternating dumbbell step ups: aim to keep these unbroken each set. Rest the dumbbell on your shoulder and utilize a strong drive off the box each rep. Quick turnaround once completing each rep will keep you moving!
Weightlifting
Squat Clean
1 Clean Pull + 1 Clean x 2 sets @80-85% of 1RM
1 Clean Pull + 1 Clean x 3 sets @85-90% of 1RM
