New Ulm CrossFit – WOD
Warm-up
3 Rounds
20/16 Calore Row
10 V Ups
10 Abmat Sit Ups
10 Half kneeling single arm dumbbell press (moderate) (each side)
0:30 handstand hold
Mobility
Roll
Lats
Upper Back
Child’s Pose w/ Lat
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
20/16 Calorie Row
25 Stick Sit-ups
15 Handstand Push-ups
RX+ is 20 GHD & 10 Deficit Handstand Push Ups (6″/4″)
Target Rounds: 4+
STIMULUS and GOALS
Stimulus for today’s workout is moderate intensity across while trying to stay consistent with round times. This workout is great for building capacity and endurance in Handstand Push Ups and core strength.
WORKOUT STRATEGY & FLOW
Calorie Row: This needs to be approached with moderate intensity at a controlled pace.
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Sit-ups: High Volume on this so approach with caution. Goal is non-stop. Keep head neutral and breathe in the motion.
Deficit Handstand Push Ups: Use plates and abmat for deficit and goal should to keep sets manageable (2-3) where avoiding failure is top priority. Remember to control the descent smoothly and explode into the press without hesitation.
Accessory Work
8-8-6-4 *Weighted* (supinated) chin-ups (Build to a challenging weight for each set)
4 x 8-10 Dumbbell Bent over row (each side) (Heavy)
3 x 15 deficit push ups (Hands and Feet on 45 plates)
Home WOD
5:00 Clock:
30 Single Unders or Jumping Jacks
15 Reverse Sit Ups
:30 Handstand Hold or Plank Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
60 Line Hops/Plate Hops
30 Ab Mat Sit-ups
10 Push Ups
———————-
RX+
AMRAP 15 Minutes
60 Double Unders
30 Ab Mat Sit-ups
10 Strict Handstand Push Ups
This is a moderate intensity workout focused on sustainable effort throughout.
Line hops/plate hops: aim to keep these in sets of 30+.
Ab mat sit ups: aim to keep these unbroken throughout.
Push ups: aim to keep these as close to unbroken as possible. Go for big sets each time.
Accessory Work
3 Sets:
10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot – each side)
10 Single Leg Dumbbell RDL (each side)
