NewEra CrossFit – WOD
OPF: Handstand Push-ups (3 x Max)
12 minutes to establish a max set.
Stacking abmat’s, modifying to pike pushups off a box, completing dumbbell strict presses, or full range of motions pushups (to floor or box), are all appropriate. Depending on where we are in our training and development, let’s choose one for training purposes. Any of the above will increase all of the above, as long as we are consistent with the movement pattern and integrity of the range of motion in the training to come. As a general guideline, we are looking for a difficulty that allows for at least 5 repetitions of the movement. Otherwise, it is likely best to modify to a slightly less challenging option, so that we can train additional volume (providing the adaptation we need to get stronger).
OPF: FIGAWI (AMRAP – Rounds and Reps)
200 Meter Run
16/12 Calorie Row
12 CTB Pull-Ups
8 Alternating Dumbbell Snatches (70/50)
Post rounds plus repetitions
A full 200 counts as a single repetition.
For today’s workout, choose a pull-up variation and dumbbell snatch that you could complete at least 15+ repetitions unbroken when fresh. Within the workout, these should be completed in no more than two sets. If unable to run, complete one of the following:
14/10 Calorie Assault Bike
32/24 Calorie Row (No Run)