New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Bike
:30 Handstand Hold
10 Single Arm Press R/L (Light-Moderate)
Mobility
Roller
Upper Back, Low Back Side
Couch
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
12/10 Calorie Bike
10 Strict Handstand Push Ups
Target Rounds: 7+
Minimum Rounds before scaling: 5
STIMULUS and GOALS
How to Pace: STEADY! 10 minutes of bike and handstand push ups will have it’s highs and lows. Bike should be the cardio push, while the handstands should be the grind/recover the heart rate station. Goal should be to establish a pace early and see if you can hold on. We would like to see 1 round every 75-90 seconds.
How it should Feel: MUSCLE ENDURANCE! Upper and lower body will alternate being under duress. Both can be pushed but be smart on when to adjust pace.
WORKOUT STRATEGY & FLOW
Bike: Pacing should be around 75%. Keep the legs moving. Goal time should be sub 50 seconds while winding down the last 2-3 calories to steady the heart rate.
Strict Handstand Push Ups: 2-3 sets tops! Remember to never rest at the bottom and keep reps moving to lesson time under tension on the upper body. Scale reps and movement to keep the stimulus.
Accessory Work
4 Rounds
8 Strict Pullups (band if needed)
10 Bent Over Barbell Row
10 Bent Over Double DB Fly
15 Tricep DB French Press
-Rest 1-2 min b/t round-
