Daily WOD

U.S. Agent

New Ulm CrossFit – WOD

Warm-up

4 Rounds

10 Reverse Lunges

6 Push-ups

10 SLD

6 Strict Press

Mobility

Band Assisted Couch

Mini Band Shoulder Activation

Metcon

Metcon (3 Rounds for time)

12 Deadlifts (135/95)

12 Handstand Push Ups

12 Deadlifts (135/95)

12 Handstand Push Ups

12 Deadlifts (135/95)

-Rest 1:1-

9 Deadlifts (185/125)

9 Strict Handstand Push Ups

9 Deadlifts (185/125)

9 Strict Handstand Push Ups

9 Deadlifts (185/125)

-Rest 1:1-

6 Deadlifts (225/165)

6 Deficit Strict Handstand Push Ups (1×45/1×25)

6 Deadlifts (225/165)

6 Deficit Strict Handstand Push Ups (1×45/1×25)

6 Deadlifts (225/165)
Target Time Each set: sub 6 minutes

Time Cap each set: 7 minutes

Stimulus for the workout is all about keeping big to unbroken deadlift sets and pushing through the strict handstand push ups aggressively. This is a classic push pull, 3 part workout set that will leave you tested but better!

WORKOUT STRATEGY & FLOW

Strict Handstand Push Ups: The rep count here is challenging. The deficit increases each round so be wary of that from the start. Aim for 2-3 sets for each part of the workout if possible. If you need to scale to 4+ sets, look to decrease reps or deficit before hitting the time cap.

Deadlift: The increasing load shouldn’t end at over 70% 1 RM. We want 1-2 sets throughout. Aim for loaded posterior chain and keep the back flat!!!

Goals

Any time remaining to be spent on goals