Daily WOD

Holy Saturday

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*