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
