New Ulm CrossFit – WOD

Warm-up

5:00

7 Single leg dumbbell RDLs (light/moderate) (each side)

7 Single arm russian dumbbell swing (light/moderate) (each side)

7 Single arm dumbbell presses (light/moderate) (each side)

7 Spiderman’s(each side)

7 Burpees

Mobility

Thread the needle

Child’s Pose

Metcon

Metcon (Time)

45-30-15

DB Snatches 50/35

30-20-10

Burpee Box Jump Overs 24/20
Target Time: 9-10 minutes

Time Cap: 14 minutes

STIMULUS and GOALS

We want progressively faster round pacing as you work through each movement. Hold an 80-85%S effort until the 10s, then send with what you have left!

WORKOUT STRATEGY & FLOW

Dumbbell Snatches: Aim for 1-3 sets on the 45, 1-2 sets on the 30 and all you have left on the 15. Keep your back braced and pull efficiently! The heavier weight is challenging but if we load our posterior chain effectively, smooth touch’n go reps are doable.

Burpee box jump overs: This movement will feel fatigued due to work done with the dumbbell snatches. Stay disciplined and keep moving as it is only 60 reps total before you get to rest for this portion! We recommend a step up and down for the burpee here to keep constant movement.

Accessory Work

Seated Strict Press 3 x 7 each side

Then

Tempo Push-up 4 x 5 (2,2,2,2)

Then

Accumulate 3:30 in a hollow hold