New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:30 Bike
5 Push-Ups
:20 HSH or Plank
10 V-Ups
Mobility
Lacrosse Ball
Pec/Shoulder on wall
Pec stretch on rig
Weightlifting
Floor Press (5 x 10 at one weight)
Metcon
Metcon (Time)
33/24-28/19-22/15-16/10-11/6-6/3
Calorie Bike
*10 Strict HSPU Between sets*
RX+25′ HS Walk after each set
Target Time: 13-15 minutes
Time Cap: 17 minutes
STIMULUS and GOALS
How to Pace: STEADY into a CHALLENGE pace. This starts off where it seems like all you are doing is biking. then the script flips and it’s all handstand walking. Start smooth and as the calories decrease the pacing should ramp up.
How it should Feel: CARDIO! The long duration of bike and handstand work will keep the heart rate elevated. Find your breathing pattern early on and control it.
WORKOUT STRATEGY & FLOW
Bike: Start off moderate (75%) and look to increase if handstand isn’t affected at all when you reach the 4th round/set of calories. Keep hands relaxed on the handles with loose shoulders and consistent breaths.
Handstand Push-ups/Walk: Advanced athletes should really try to push for unbroken.
