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.
