New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
25 Single Under
Mobility
Upper Pec On Rig
Bicep Turnback on Wall
25 Banded IT
Metcon
Metcon (AMRAP – Reps)
AMRAP 9 Minutes
3-6-9-12….
Overhead Squat 95/65
*30 Dubs After Each Set*
*50 Reps for Singles*
Target: 195 reps (through the round of 15)
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push how long you can hang onto the bar and aim to keep double unders unbroken as long as possible!
How it should Feel: LACTIC ACID PARTY! Those shoulders and feet are going to be smoked with all the bounding and squatting overhead. Get nice and warm, and mobilized before to stay in a good position and rock’n roll!
WORKOUT STRATEGY & FLOW
Overhead squats: Position, position, position. Did we say how important position our is? That is the difference maker here with a lighter load. Smooth is fast on these!
Double Unders: Try to keep your heart rate under control here and don’t get frustrated if you trip here and there. JUst get right back to work.
Weightlifting
Front Squat (3,3,2,2,1,1,1)
Begin with 5 x2 Pause Fr Squats (:10)
Building across all working sets
Cool Down
Quad Smash with KB
