New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Row (10 Damper)
:30 Handstand Hold or Plank
Mobility
Banded Hip Opener
Banded Couch
Metcon
Metcon (Time)
6 Sets:
10 HSPU
250m Row
10 HSPU
-rest 1:1 b/t sets-
RX+ is 25′ HSW instead of HSPU
Target each set: sub 2:00
Cap yourself each set at 3:00
STIMULUS and GOALS
How to Pace: SPRINT! Take full advantage of the small sets of kipping hspu and attack all the way through. I want to see you flip off of your hands and land on the rower, go crazy and then flip right back upside down!
How it should Feel: This workout is meant to be a GASSER! Rounds should be quick with a push pace on each movement. You should not be happy after this one.
WORKOUT STRATEGY & FLOW
Handstand Push-ups: Unbroken! Nothing short of that. Don’t upset me! (If you must break, finish under 1 minute or scale the distance.)
Row: I know all I have been saying is a sprint, but this portion is a “soft sprint,” not max effort but a good solid 85% pace where we look to wind down the last 50m to make for a smooth exit off and on our hands.
