Daily WOD

Air Bud

New Ulm CrossFit – WOD

Warm-up

4:00

30 Singles or 20 Dubs

8 SLD

4 Push-Ups

:15 HSH

Mobility

Hamstring Smash

Get in there

Weightlifting

Paused Front Squat (4 x 2 Pause (:03) Set 1 at 75% & build)

Metcon

Metcon (AMRAP – Reps)

AMRAP 14 Minutes

7 Rounds

55 Double Unders

11 Deadlifts 185/125

7 Strict Handstand Push Ups

-In remaining time-

Max Hand Release Push-Ups

—————————————-

Singles do 110 Singles
Score is total number of reps

Completing the 7 rounds is 511

Target Number of reps: 561 (50 Push-Ups)

STIMULUS and GOALS

This is a solid chipper that will test your ability to pace out each round and perform high skilled gymnastics under a lot of fatigue at the end!

WORKOUT STRATEGY & FLOW

Double Unders: Pace these out. Controlling your breath and fully using wrists (to minimize shoulder fatigue) is key.

Deadlifts: These should be unbroken throughout and smooth. Don’t use over 50% 1RM.

Strict Handstand push ups: We’d like consistent movement here and not more than 2 sets at any point, if possible. Work to cycle reps slightly faster than you typically would.

Gymnastics

Toes-To-Bar (Score the 2 sets @ 40%)

% of 1 RM for Kipping Toes to Bar

4 sets @30%

–rest 30 seconds between sets–

—rest 2 minutes–

3 sets @35%

–rest 30 seconds between sets–

—rest 2 minutes–

2 sets @40%

—rest 2 min —

max effort L Pops 1 minute