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.
