New Ulm CrossFit – WOD
Warm-up
3 Rounds
25 Dubs or Singles
:30 HS Hold
5 Single Arm OH Press (R/L)
Mobility
Banded Lats on rig
Shoulders on wall
Metcon
Metcon (Time)
3 Rounds
75 Double Unders
50ft HS Walk OR (40 Shoulder Touches)
10 Dumbbell Overhead Squat R Arm (50/35)
10 Dumbbell Overhead Squat L Arm (50/35)
Target Time: 8-10
Time Cap: 13
STIMULUS and GOALS
How to Pace: SPRINT. Push for smooth and quick transitions with smart breaks. Although it’s not a typical sprint time domain, we want you to move through each movement with that sprint style speed and transition. If you hold on and move fast, it will be over before you know it!
How it should Feel: PAIN. This workout is going to hurt. Expect a high heart rate from the double unders and bracing of the db oh squat.
This triplet style workout will test your ability to move quickly on your hands and efficiency in your dumbbell overhead squat position.
WORKOUT STRATEGY & FLOW
Double Unders: These are big sets and are all about controlling heart rate, and taking intentional breaks when needed.
Dumbbell Overhead Squats: We’d like you to be able to do unbroken sets for each arm. Your hips, ankles and thoracic spine should be very warmed up after the lifting so you can ideally have a great position here and not lose time from missed reps. Position is key here!
