New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 PVC Pass Throughs
10 PVC OHS
6 Push-Ups
5 BB Good Mornings
5 BB Strict Press
Mobility
Roller
Upper Back & Lats
Child’s Pose (hands on roller)
Squat Hold
Weightlifting
Clean and Jerk (5 Sets of 1 Pausing – all sets at 65%)
Pause in the catch of the clean, then stand take another breath, hit the jerk and pause in the catch of that as well. (:03 each pause)
Metcon
Metcon (Time)
40 Stick Sit-Ups (No Abmat)
6 Handstand Push-Ups
30 Overhead Squats 95/65
6 Handstand Push-Ups
30 Stick Sit-Ups (No Abmat)
12 Handstand Push-Ups
20 Overhead Squats 105/75
12 Handstand Push-Ups
20 Stick Sit-Ups (No Abmat)
18 Handstand Push-Ups
10 Overhead Squats 115/80
Target Time: 14-16 minutes
Time Cap: 20 minutes
STIMULUS and GOALS
How to Pace: STEADY! We have a nasty chipper with increasing Overhead squat weight. Move in areas where you can and take an extra second before you decide to lift the bar.
How it should Feel: PAIN! This workout will test your overhead stability in ways you haven’t experienced since midline march. Stay calm and steady, control your breathing and monitor your shoulder fatigue.
WORKOUT STRATEGY & FLOW
Sit-Ups: Non-Stop. Don’t go crazy on them and be sure to pause at the top for half a second to keep your breathing under control.
Handstand Push-Ups: Resp get higher, but shoot for unbroken early on and little rest between when breaks are needed.
Overhead Squat: The 3 weights selected should be around 45-50%, 55-65%, and 70-80% (or less) of your 1RM Overhead squat. First and second set should be completed in 2-3 sets for each weight, and with the third being the heaviest but only 10 reps we should really try for unbroken. Of course break the last 10 into 2 sets before you reach absolute failure. Be smart in choosing your weight because they will feel 10x heavier in the workout than in warm up. Squat Snatch and go if possible into the first rep.
