New Ulm CrossFit – WOD

Warm-up

3 Rounds

35 Singles or Dubs

10 Reverse Lunges

10 Lateral Lunges

10 Scap Shrugs, 5 Kip Swings

Mobility

Pigeon 1:00 each

T-stretch 1:00 each

Childs pose 1:00

Metcon

Metcon (5 Rounds for time)

5 Sets (1 Set every 5 minutes)

50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Left Arm)

7 Chest To Bar

50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Right Arm)

RX+ will be 7 Bar Muscle Ups
Target time each set: sub 2 minutes 30 seconds

Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS

Stimulus is moderate to moderate high intensity. Find a balance between intensity and recovery time. Goal is to achieve similar rounds times and avoid burning out on a set, resulting in slower times for later rounds. We should be aiming for roughly 90 seconds or less of rest on each round.

WORKOUT STRATEGY & FLOW

Single Arm Dumbbell Overhead Walking Lunge: Goal is unbroken 50ft sections. You must complete all 50ft on 1 arm and opposite arm for the next 50′. Make sure to adjust weight and movement to keep sections unbroken due to the target time frame. Press hard overhead and breathe through the motion.

Chest to bar or Bar Muscle Ups: Unbroken is definitely the goal but don’t force it early if it’s not in the cards. Better to play it safe with the grip and rest before muscle fatigue and failure kick in. Be aggressive with the hips and launch the body up.

Accessory Work

8 min EMOM

:30 Med ball hip thrusts holds w/ DB