New Ulm CrossFit – WOD
Warm-up
4:00 Rounds
10 Alt DB G2OH (light)
10 Alt Step-Ups
5 Burpees
Mobility
Down Dog to Cobra
Squat and Reach on wall
Metcon
Metcon (2 Rounds for reps)
FULL SEND FRIDAY
AMRAP 10
3-6-9-12. . .
Devils Presses (2×50/2×35)
*10 Box Jump Overs after each set
—–REST 5:00—–
AMRAP 5
3-6-9-12. . .
Burpee Box Jump Overs
*10 Double DB Snatches after each set (50’s/35’s)
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RX+ Clear the box in first section
Target Reps workout 1: 100+
Minimum Reps before scaling workout 1: 70
STIMULUS and GOALS
How to Pace: STEADY. Come out with a smart pace and stay on it!
How it should Feel: GASSY. This couplet has movements with similar movement patterns. We want high power output and constant movement throughout the whole amrap.
WORKOUT STRATEGY & FLOW
Devils press: this is a LOT of movement for one rep. Load the hips as you stand up from the burpee portion and even push the back to have more room and ability to extend your hips into each rep. Do most of your breathing on the ground in between reps before you begin the next burpee portion
Box Jump Overs: Clear the box each rep and work to finish the 10 reps quickly so you can maximize time for the devils press
Gymnastics
Handstand Push Ups Strict
3 rounds for Quality:
3 reps of 3 second tempo Strict Handstand Push Up on way down
[1 count on way up]
immediately into
3 reps of 5 second tempo Strict Handstand Push Up on way up
[1 count on way down]
*Scaled: Use box for tempo work
—rest 2min between sets–
After resting a full 2 minutes
Complete 3 max effort Kipping Handstand Push Up in 20 sec
–rest 40 sec between sets —
*Scaled:
3 sets x 20 sec handstand shrugs against wall
—rest 40 sec between sets —
