Daily WOD

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New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Bike (easy to moderate pace)

7 single arm DB swings (moderate) (each side)

7 single arm DB presses (moderate) (each side)

0:20 wall facing Handstand hold

Mobility

Banded Shoulder Internal Rotation

Rotator Smash (Lacrosse Ball)

20 PVC Passthrough Toe Touch

Metcon

Metcon (Time)

2 Sets:

20 Hang Dumbbell Snatches (50/35)

15/12 Calorie Echo Bike

20 Hang Dumbbell Clean and Jerks (50/35)

5 Wall Walks

-rest 1:1 b/t sets-
Target each set: 5-6 min

Cap each set: 8 min

STIMULUS and GOALS

How to Pace: CHALLENGE. Work to move through each set at an uncomfortable pace! Don’t settle for mediocre and don’t slow down!

How it should Feel: GASSY! You should be out of breath with all of the intensity and fast cycling rates!

WORKOUT STRATEGY & FLOW

Hang Dumbbell Snatches & Clean and Jerks: We want 1-2 sets here (ideally all unbroken) and to work on our efficiency with cycling the dumbbell!

Bike: Ramp up to an uncomfortable wattage and hold on. We’d like the bike done close to the minute mark

Wall Walks: Finish strong here! Attempt to minimize rest within these!

Weightlifting

Power Snatch (6 x 1 Building w/ pause in receive)

Start around 60% and build

Pause for :03 in catch