New Ulm CrossFit – WOD

Warm-up

3 Rounds

8 Burpees

10 Single Arm OH DB PP (total)

12 Single Arm OH DB Lunge (total)

Mobility

Banded Shoulder & Lats on Rig

Pigeon

Metcon

Metcon (AMRAP – Reps)

AMRAP 5 Minutes

10 Single Arm Dumbbell Push Press (Left arm) (50/35)

25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)

*Alt arms with each round*

-rest 5 minutes-

AMRAP 5 Minutes

10 Single Arm Dumbbell Snatch (Left arm) (50/35)

25ft Handstand Walk or 40 Shoulder Taps

10 Single Arm Dumbbell Snatch (Right arm) (50/35)

25ft Handstand Walk or 40 Shoulder Taps

-rest 5 minutes-

AMRAP 5 Minutes

25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)

25ft Handstand Walk

*Alt arms with each round*
Scored in reps

Every 5ft of lunges counts as a rep

TARGET SCORE

Target Reps each set: 75+ (2.5 Rounds)

Time Cap each set: 60 (2 Rounds)

STIMULUS and GOALS

Stimulus for the workout is all about managing shoulder fatigue while keeping a steady pace under heavy duress. The combo of mobility with high skilled movements will test you in ways that you cant imagine.

WORKOUT STRATEGY & FLOW

Dumbbell Push Press: Weight is going to be heavy so it’s important that you only pick the dumbbell up when 10 reps is in your wheelhouse. Drive through the floor and pop the hips with all your might to launch then dumbbell overhead. If you plan to break before the lunge then try to get 8 or 9 reps before resting. This will allow for small work before the lunge.

Lunge Walk/ Handstand Walk: Both of these movements will be challenging but only should be performed if unbroken is possible (scale distance if needed). Stay steady on the lunge while pressing hard up on the dumbbell and remember to actively breathe through the handstand walk.

Accessory Work

Weida Core (Time)

25 Sit-ups

25 4 Count Flutters

25 Sit-ups

25 Leg Raises

25 Sit-ups

25 Hello Dolly’s

25 Sit-ups

25 Crunches

25 Sit-ups

25 Russian Twists

25 Sit-ups

25 4 Count Flutters