Daily WOD

Sahara

New Ulm CrossFit – WOD

Warm-up

2 Rounds

200m Jog/Run

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

10 DB Russian Swings (Each side) (light/moderate)

50 Single Unders

Mobility

Couch

Pigeon

Squat Hold

Glute Activation

Weightlifting

Back Squat (4 x 4 @ 80%)

Front Squat (3 x 5 @ 70%)

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.