New Ulm CrossFit – WOD
Warm-up
4:00
5 Single Arm Strict Press (ea)
5 Fr. R. Lunges (ea)
:15 Handstand Hold or Plank
5 Lateral Step Ups (ea)
Mobility
Roll Upper Back
Barbell Opener
Shoulder Opener on wall with roller
Metcon
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Target Time: Do your best. This one is an AMRAP as almost nobody can finish in 10 minutes! If you don’t think you can get through at least 25 strict handstand push ups, then scale accordingly.
Time Cap: 10 MInutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to hold onto the dumbbell as long as possible before setting it down, then manageable sets on strict handstand push ups!
How it should Feel: GASSY then PAIN!!! We need you to push yourself in this 10 minutes so you can barely onto your pace. If you are in the Pain Cave by minute 9, then you’ve paced it right!
WORKOUT STRATEGY & FLOW
Dumbbell Overhead walking lunge: This weight should be very manageable and allow you to walk faster through the lunges to knock out the 200’ quickly.
Dumbbell Box Step Ups: Hold onto the dumbbell as long as you can without falling apart (unbroken is a great goal!). We recommend resting on the shoulder. You may switch shoulders with the dumbbell whenever you choose.
Strict Handstand Push Ups: You should know your ability here with all the workouts we do with these! Smaller faster sets with quick breaks can work great in this workout!
Handstand walk: Empty the tank as you likely won’t have a ton of time here!
Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
