Daily WOD

MM – Sahara

New Ulm CrossFit – WOD

Warm-up

Estimated Total Session Time:

1 Hour 30 Minutes (Everything Included)

Click “Workout prep notes available” directly below for the full warm up

Athletes Notes

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep

3 sets:

30-seconds Single Kettlebell Front Rack Wall Sit March

10 Kettlebell Goblet Hold Front Foot Elevated Curtsy Squat

10 Back Rack Rotational Good Morning (circles each direction)

4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)

2-3 Sets:

200m Jog

10 Single Leg Kettlebell/Dumbbell RDLs (Each side) (Light/moderate)

10 Hang Kettlebell/Dumbbell Russian Swings (Each side) (light/moderate)

50 Single Unders

5. Workout Prep

1 Set (at workout pace):

100m Run

4 Dumbbell Snatches (at workout weight)

20 Double Unders

Weightlifting

Back Squat (4,4,4,4)

4 reps @ 75%

4 reps @ 80%

4 reps @ 80%

4 reps @ 80%

* Rest as needed between sets *

Front Squat (5,5,5)

5 reps @ 65%

5 reps @ 70%

5 reps @ 75%

* HEAVY Sled Pull 50ft+ Drop and Sprint 50m

after each set

Accessory Work

3 sets:

:30 Weighted Chinese Plank

7 Banded Lunge Trunk Twist (Each Side)

20 GHD Sit-Up (OR 15 Weighted Hanging Knee Raises)

Metcon

Metcon (4 Rounds for time)

4 Sets (1 set every 5 Minutes)

200m Run

20 Dumbbell Snatches (50/35)

100 Double Unders
Target Time each set: sub 3 minutes 30 seconds

Time Cap each set: 4 minutes

STIMULUS and GOALS

Interval style workout where you fight the clock to get as much rest as possible with a controllable pace for repeatable performances.

WORKOUT STRATEGY & FLOW

Run: Distance on the run is not crazy but don’t let it entice you to sprint. Pace should be moderate-fast, around 80%.

Dumbbell Snatch: Weight is moderate and the goal should be 1-2 sets of (touch and go). If you struggle with high volume touch and go then go to the old reliable and reset at the bottom of each rep.

Double Unders: In a perfect world we want these unbroken. However, if the grip and heart rate is out of whack the break into 2 sets with a quick rest.

SCALING

The SCALING aim is for consistent round times.

Scaling option to finish near the target score:

Masters 35-44

4 Sets (1 set every 5 Minutes)

200m Run

20 Dumbbell Snatches (50/35)

80 Double Unders

Metcon (Distance)

2 sets:

45sec at moderate pace or SR b/t 28-32,

30sec at fast pace or SR b/t 32-36,

60sec at easy recovery pace,

1min rest,

1500m at fast pace or SR b/t 32-36,

1min at easy recovery pace

-3min rest b/t sets-

*SR = Stroke Rates and apply to the Rower only for this workout!