New Ulm CrossFit – WOD
Warm-up
2 Rounds
1:00 Bike
:30 HS Hold or Plank
:30 Bike
3 Negative HSPU or Pike PU
Mobility
Lacrosse Ball
Pec / Shoulder / Tri
Accessory
10:00 EMOM HSPU Practice
E: 6 Pike on floor
O: 2 Eccentric on wall
Metcon
Metcon (Time)
Partner Throwdown Friday
30/25 Echo Bike (each, same time)
15 Wall Facing Strict HSPU
20/15 Echo Bike (each, same time)
15 Wall Facing Strict HSPU
20/15 Echo Bike (each, same time)
15 Wall Facing Strict HSPU
30/25 Echo Bike (each, same time)
*Individual version: perform same calories on bike and 8 of the HSPU each round
Target Time: sub 14
Time Cap: 17
STIMULUS and GOALS
How to Pace: CHALLENGE on the Bike and GRIND on the wall facing strict handstand push ups.
How it should Feel: GASSY on the bike and MUSCULAR ENDURANCE on the wall
WORKOUT STRATEGY & FLOW
Bike: You can be pretty aggressive here! Most of the hold up and time will be spent on the wall so really drive through those legs on the bike and go moderate/fast to fast to give yourself time on the wall
Wall Facing Strict Handstand push ups: Practice these before hand! Find a repeatable and stable position. Tension in your core is helpful. Break before they break you and have some fun with a new movement!
