Daily WOD

Home Alone

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

Deadlift (3 x 6 Building TnG)