Daily WOD

Genie

New Ulm CrossFit – WOD

Warm-up

5:00

5 Sit Ups

10 Scap Shrugs, 5 Knee to chest

5 Inchworms (overreach)

10 Floor HSPU

Mobility

Banded Front Rack

Mini Band Glute Activation

Weightlifting

Paused Front Squat (Pause at 90. 10, 8, 6, 4, 3 Building)

Floor Press (10, 10, 8, 6)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 Minutes

6 Wall Walks

22 Alt V-Ups (heels not touching)

-rest 1 Minute-

AMRAP 6 Minutes

18 Toes to Bar

12 Strict handstand Push Ups
Target Rounds each amrap: 3+

Minimum Rounds before scaling: 2

STIMULUS and GOALS

Stimulus is moderate pacing with consideration of potential burnout on prescribed movements by going too large of sets. Stay steady and remember that there are 3 workouts here.

Core and shoulders are going to take a pounding here. Be smart on when to break and when to push.

WORKOUT STRATEGY & FLOW

Wall Walks: Pacing should always be steady on this movement. After every rep straighten the shoulders/arms out at the bottom before going into the next rep.

Alt V-Ups: This is the movement where reps should be non-stop. Use the total body being explosive with the arms and hips.

Toes to Bar: Core and shoulders will be taxed from Wall walks and GHD’s so break into quick, small sets and keep the hips aggressive.

Strict HSPU: Depending on skill and where your shoulders are at physically we want to see 2-3 sets here. Rest should be short and remember to never rest at the bottom of the rep.