Daily WOD

King Shark

New Ulm CrossFit – WOD

Warm-up

2 Rounds

15 banded good mornings

10 Single Arm Dumbbell Thruster (5 each side)

10 Box Step Ups

10 Single Arm Dumbbell RDL (each side) (Light-Moderate)

10 Single Arm Dumbbell Press (each side) (Light-Moderate)

Mobility

Seated Forward Fold

Pigeon

Ankles

Weightlifting

Choose Power or Squat for both moves

Squat Snatch (10:00 Build to HVY 1)

Power Snatch (10:00 Build to HVY 1)

Squat Clean and Jerk (10:00 Build to HVY 1)

Power Clean and Jerk (10:00 Build to HVY 1)

Metcon

Metcon (Time)

20-16-12-8-4

Dumbbell Deadlifts (2x50s/35s)

15-12-9-6-3

Box Jumps (24″/20″)

10-8-6-4-2

Dumbbell Thrusters (2x50s/35s)
Target Time: 8-10 – Time Cap: 13

STIMULUS and GOALS

This is a moderate effort workout focused on unbroken sets and smooth transitions.

WORKOUT STRATEGY & FLOW

Double dumbbell deadlifts: aim for unbroken sets here. Smooth and consistent, standing all the way up each rep.

Box jumps: aim for a consistent pace here. No rebounding!

Double dumbbell thrusters: take a second before you pick up the dumbbells. Aim for unbroken reps here. Focusing on a strong drive out of the bottom of the squat. Fire the hips to get the dumbbells up and overhead in a smooth movement.

SCALING

The SCALING aim is for unbroken sets and consistent movement.

Scaling option to finish near the target score:

For Time:

20-16-12-8-4

Dumbbell Deadlifts (2x35s/20s)

15-12-9-6-3

Box Jumps (24″/20″)

10-8-6-4-2

Dumbbell Thrusters (2x35s/20s)

Metcon (Time)

Optional Partner WOD

40 Burpees

60 HSPU

80 Kettlebell Swings

100 Box Jump Overs

120 Situps

Starting at minute 2:00 and every 2:00 after (2,4,6,8 etc) one athlete rows 100m Sprint. While that athlete rows, the other may NOT work on reps. Continue this until all reps are complete.