New Ulm CrossFit – WOD

Warm-up

3 Rounds

30 Singles

4-7 Strict Pull Ups

0:20 Handstand Hold

7 Dumbbell Single Leg RDL (Moderate) (each Side)

7 Dumbbell Single Arm Russian Swings (Moderate) (each Side)

7 Single Arm Dumbbell Press (Moderate) (Each side)

Mobility

Wall Hinge (Hands on wall, hinge at hips putting pressure through shoulders)

OHS laying on floor with feet on the wall

Child’s Pose

Metcon

Metcon (Time)

10 Rounds:

4 Strict Pull-ups

4 Strict Handstand Push-ups

6 Alternating Dumbbell Snatches 50/35

RX+ is 70/50 # DB
Target Time: sub 10 minutes

Time Cap: 15 minutes

STIMULUS and GOALS

This is a moderate intensity workout focused on unbroken movements and consistent pacing.

WORKOUT STRATEGY & FLOW

Strict Pull-Ups: If you need to, do singles as long as we aren’t “stuck” here.

Dumbbell snatches: Fast singles are a good strategy for the dumbbell snatches. Use a big pull and get under the dumbbell for a strong power snatch catch position.

Weightlifting

Power Clean and Jerk (10 x 1 Pause Cln + 1 Hang Cln + 1 Pause Jrk)

OT :90 x 10 Sets Building

Focus on “where you feel the weight” when you pause in the recieving positions. Rep one is a clean with a pause in the catch, next is a normal hang power clean, reset at the shoulders and do a push jerk with a pause in the catch. Feel the balance out.

Home WOD

3 Rounds:

12 Bodyweight RDLs (Total)

4 Push Ups to Downward Dog Pose

:30 Handstand Hold OR Plank Hold

Metcon

Metcon (2 Rounds for time)

30-24-18

(Any Object) Ground to Overhead

15-12-9

Hand Release Push Ups

-Rest 3:00-

24-18-12

(Any Object) Ground to Overhead

12-9 -6

Hand Release Push Ups

————————————–

RX+

15-12-9

Double Dumbbell Deadlifts (50s/35s)

Hand Release Push Ups

-Rest 3:00-

12-9 -6

Double Dumbbell Deadlifts (50s/35s)

Strict Handstand Push Ups
These are two different workouts. The first one is longer than the second. Aim to break up the reps smart on the first workout and go for close to unbroken on the second.

Object ground to overhead: If you have a plate, use that! If not, grab an object from around the house. For instance: a book, backpack, etc!

Hand release push ups: Start out with a big chunk each set. Then chip away from there! Make sure to touch the chest to the floor and completely extend the arms at the top!

Accessory Work

3 Sets:

10 Weighted Glute Bridges

10 Split Squat w/ DB (elevated rear foot – each side)

10 Single Leg Dumbbell RDL (each side)