New Ulm CrossFit – WOD
Warm-up
2 Sets
20 Jumping Jacks
5 Inchworms
5- 1 Arm OH DB PP Each
6- 1 Arm OH DB Lunge Each
Metcon
Metcon (3 Rounds for reps)
AMRAP 5 Minutes
10- 1 Arm DB PP (Left arm)
25ft 1 Arm OH DB Lunge (Left arm)
10- 1 Arm DB PP (Right arm)
25ft 1 Arm OH DB Lunge (Right arm)
-rest 5 minutes-
AMRAP 5 Minutes
10- 1 Arm DB Snatch (Left arm)
25ft HS Walk or 3 Wall Walks
10- 1 Arm DB Snatch (Right arm)
25ft HS Walk or 3 Wall Walks
-rest 5 minutes-
AMRAP 5 Minutes
25ft 1 Arm OH DB Lunge (Left arm)
25ft HS Walk or 3 Wall Walks
25ft 1 Arm OH DB Lunge (Right arm)
25ft HS Walk or 3 Wall Walks
*REPEAT From: July 13, 2021
*Sub 4 Wall Step Ups for Walks
*50/35# DB’s for RX
WOD NOTES
Every 5ft of lunges counts as a rep
Target Reps each set: 75+ (2.5 Rounds)
Time Cap each set: 60 (2 Rounds)
How to Pace: STEADY! The 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 can’t imagine.
How it should Feel: MUSCULAR ENDURANCE! Your shoulders are going to be pushed to see how long you can stay overhead!
Single 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.
Dumbbell Snatch : Same strategy as the push press. Try to stay unbroken if possible. If rest is needed then get over the halfway point before dropping. Touch and Go, Be Explosive!.
Single Dumbbell Overhead Walking Lunge / 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.
Death By KBS (AMRAP – Reps)
Starting at 6 and going up by 2’s
6,8,10,12,14…. KBS
14:00 Last Set
