New Ulm CrossFit – WOD
Warm-up
3 Rounds
25 Plate Hops
25 Single Under
10 Goblet Squat (Light)
Mobility
Iron Cross w/ Pause
Squat Hold
Squat and Reach
Weightlifting
Back Squat (5 x 5 Tempo (3,2,3,0)
Metcon
Metcon (Time)
3 rounds
30 DB Squats 70/50
90 Double Unders
*Scale*
50/35, 120 Singles
Target Time: 6-7
Time Cap: 9
STIMULUS and GOALS
How to Pace: STEADY! We want you to move through at a fast but consistent pace each round and try for bigger sets with both movements.
How it should Feel: MUSCULAR ENDURANCE and/or GASSY! You will be out of breath as the weight is light enough for you to move through at a quick pace for the squats and stay consistent on the rope! Your legs may get a bit toasty with the squatting and jumping combo.
WORKOUT STRATEGY & FLOW
DB Squats: Find a comfortable position for the DB and aim for each squat to look the same. If you go on the shoulder, we recommend switching shoulders each round. Work on finding a steady breathing cadence here!
Double Unders: Smooth is fast! Unbroken or close is the goal for these without feeling rushed.
Accessory
2 Sets (Not For Time)
15 Stick Sit Ups
:30 Plank DB Pull Through
40 KB or DB Side Bends
