New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Bike
10 Kip to Swing
5 Negative Strict Handstand Push Up
Mobility
Roll Upper Back
Hamstrings — Quads
Ankle
Metcon
Metcon (2 Rounds for time)
2 Sets
12/10 Echo Bike
20 Toes to Bar
12/10 Echo Bike
10 Strict Handstand Push Ups
12/10 Echo Bike
-Rest 1:1 b/t sets-
Target Time Each Set: Sub 5 minutes
Time Cap Each Set: 7 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! Simple combination of movements here. The running is there more to get you fatigued than anything but we want to choose a pace that will allow us to hold on to big toes to bar and handstand push up sets.
How it should feel: GASSY! The 1:1 built in rest will allow you to keep a fast pace and be a bit gassed by the end of each interval.
WORKOUT STRATEGY & FLOW
Run: A moderate-faster pace will be the way to go here. Because the runs are so short you should be able to be more aggressive and not have it hurt you too much in the workout.
Toes to Bar: It might be harder to hold on for bigger here but be aggressive in your sets and try to keep it to no more than 3 sets.
Strict Handstand Push Up: As with the toes to bar we want to try to keep these in as few of sets as possible. Your kip staying nice and smooth will result in less fatigue for you and lead to more success throughout. However, if you need to break do it because you don’t want to go to failure.
Weightlifting
Back Squat
5 Back Squat @ 65% (6.5/10 RPE)
4 Back Squat @70% (7/10 RPE)
3 Back Squat @ 75% (7.5/10 RPE)
2 Back Squat @ 80% (8/10 RPE)
