New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Bike (easy to moderate)
10 Single Arm DB Press (each)
50 Single Unders
Mobility
Athletes Choice
Metcon
Metcon (4 Rounds for time)
4 sets (1 Set every 5 Minutes)
12/10 Calorie Bike
10 Handstand Push Ups
50 Double Unders
5 Strict Handstand Push Ups
12/10 Calorie Bike
*You may sub Row Calories 15/12, OR 150m Run for Rx’d if desired*
Target Time each set: sub 4
Time Cap each set: 5
STIMULUS and GOALS
How to Pace: SPRINT! We want this one to be a fast pace for each movement and quick transitions with mostly unbroken movement.
How it should Feel: GASSY with some MUSCULAR ENDURANCE! The Bike will get your heart rate up while the volume of handstand push ups will add up on those shoulders!!
WORKOUT STRATEGY & FLOW
Bike: Hold an aggressive pace here and aim to show the bike that you’re not afraid of it anymore!!!
Handstand push ups: We want these in bigger to unbroken sets. Try to speed up your rep cycle rate today to minimize time under tension.
Double Unders: Smooth and unbroken is the aim with lots of wrist actions (minimal shoulder usage).
Midline
For Quality:
5 Rounds
10 PVC Sit-ups (no abmat)
10 Hanging Leg Raise
6 Ab Wheels
20 Weighted Russian Twists
90 Feet – Single DB Farmers Carry (each side)(Heavy)
*Rest 2:00 b/t rounds*
