New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row

10 Goblet Squats Dumbbell or Kettlebell (light)

10 Single arm Dumbbell or Kettlebell press (light/moderate) (each side)

8 Scap Shrugs, 6 Knee raises, 4 Kip to swing, 2 Strict toes to bar

10 Alt V-ups

Mobility

Lunge Twist

Seated Forward Fold

Metcon

Metcon (AMRAP – Reps)

AMRAP 12 Minutes

100 Wall Balls (20/14)

50 Toes to Bar

25 Strict Handstand Push Ups
Target Rounds & Reps: 1+50 (or more)

Minimum reps before scaling: 160

STIMULUS and GOALS

Stimulus is a moderate intensity chipper with smart sets for the first workout and a push for unbroken on the second workout.

WORKOUT STRATEGY & FLOW

Wall Balls: aim for big sets here. Keep the arms relaxed as much as possible to prepare for the toes to bar and strict handstand push ups.

Toes to bar: aim for big, smart sets here.

Strict handstand push ups: aim for big, smart sets here. It is the last movement so you can be more aggressive with these.

Weightlifting

Choose power or squat and only score under the one you do.

Power Snatch (Build to Hvy Single)

Squat Snatch (Build to Heavy Single)

Home WOD

3 Rounds:

10 Walking lunge with a torso twist (Total)

5 No Push Burpees

:30 Handstand Hold Or Plank Hold

Metcon

Metcon (Time)

For time:

100 Stepback Lunges (Total)

50 Sit Ups

25 Hand Release Push Ups

-Rest 3 Minutes-

50 Stepback Lunges (Total)

25 Sit Ups

15 Hand Release Push Ups

———————————-

100 Single Dumbbell Stepback Lunges (50/35) (Total)

50 Sit Ups

25 Handstand Push Ups

-Rest 3 Minutes-

50 Single Dumbbell Stepback Lunges (50/35) (Total)

25 Sit Ups

15 Strict Handstand Push Ups
Score as total time including rest

We have two chipper style workouts. The focus in on smart sets and consistent pacing.

Stepback lunges: aim for sets of 20+ throughout.

Sit ups: aim to keep these in 1-2 sets.

Hand release push ups: aim to keep these in sets of 5+ throughout.

Accessory Work

3 Sets

30 Supermans

50ft Single DB Overhead Carry (Left)

50ft Single DB Overhead Carry (Right)