New Ulm CrossFit – WOD
:30 Handstand Hold
10 Single Arm Press R/L (Light-Moderate)
Upper Back, Low Back Side
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.
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-