New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 Lateral Lunges
0:30 Handstand Hold
6 Overhead Squats (light)
8 Wall balls
Mobility
Delt Smash
Pec Smash
Thoracic Opener
Weightlifting
Floor Press
5 reps @ 78%
3 reps @ 88%
1 rep @ 93%
5 reps @ 83%
3 reps @ 93%
1 rep @ 95+%
4 reps @85%
* superset last 3 sets with 15-20 explosive push-ups.
Metcon
Metcon (Time)
50 Handstand Push Ups
60 Overhead Squats (95/75)
90 Wall Balls (20/14)
Target Time: Sub 12 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
Shoulder stamina to the Max! This workout is all about embarrassing the burn while chipping away steadily at the reps. Moderate intensity and don’t go to failure on the Strict HSPU.
WORKOUT STRATEGY & FLOW
HSPU: Approach with caution because what happens here will affect the rest of the work. Break into small/quick sets. Try and see if you can hold 10-15+ reps on the minute (not 15 unbroken).
Overhead Squats: Reps will be very challenging after all the HSPU so be ready to grind through. Weight should be moderately light where 10+ reps consistently shouldn’t be a problem.
Wall Balls: The ultimate finisher! Everything will hurt (suck it up) and try to keep big sets with short rest.
