New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 SLD
5 Hang Cleans
5 Bottom Half Burpees
5 Push-Ups
Mobility
Roll
Upper Back
Lats
Fr. Rack on wall
Leg Across Body
Weightlifting
BB Warm-Up
Tall Cleans 5 x 3 OTM
Power Clean (8 x 1+1 (:03 Pause in rep 1) OT :90)
Metcon
Metcon (Time)
30 Devil Press 35’s/20’s
20 Handstand Push Ups
15 Devil Press 35’s/20’s
15 Handstand Push Ups
Target Time: sub 10
Time Cap: 13
STIMULUS and GOALS
How to Pace: GRIND! Those devil’s presses hurt and everybody loves to hate them! The approach with these must be not stay moving and minimize your breaks to a few quick breaths on your chest only when you must.
How it Should Feel: GASSY and/or MUSCULAR ENDURANCE! The Devil’s press will have your heart and breathing rate skyrocketing and combined with the handstand push ups, your shoulders will be smoked!
WORKOUT STRATEGY & FLOW
Devils Press: 1 rep is a LOT of work, so find a swing pattern with the dumbbells that minimizes extra work and lets you keep moving.
Handstand Push Ups: You get to kip today! What a rare occurrence from our typical strict standard, so use the kip well! If you do, you can move through these rather quickly.
