SHRED CrossFit WOD 6.23.23

Deadstop Deadlift : 5×3 65% 1RM Deadlift Remember, for the dead-stop we are resetting at the bottom after each lift. Control the bar back down, stop and regain tension before going into the next lift. Focus on active lats and driving the feet through the floor...

SHRED CrossFit WOD 6.22.23

Tempo Bench Press 5×3 65% 1RM Bench Press Tempo = 3 second negative and 1 second pressing (contraction) portion Tempo = 3 sec down/no pause/1 sec up/no pause (3010) ATHLETES SHOULD HAVE A SPOTTER AT ANYTHING ABOVE 80% AND DISCUSS SPOTTING METHOD PREFERENCE Either...

SHRED CrossFit WOD 6.21.23

5 rounds, each round for time, of: 15/12 Row Calories 12 Burpee Over Rowers 9 Dumbbell Ground-to-Overheads, 50/35 lbs * Go every 4 mins. In this workout, it’s important to maintain a steady pace throughout each round and aim to finish each one in a similar...

SHRED CrossFit WOD 6.20.23

Tempo Front Squat : 5×3 65% 1RM Front Squat Tempo = 3 second negative and 1 second standing (contraction) portion Tempo = 3 sec down/no pause/1 sec up/no pause (3010) Either have everyone squat together and you (coach) count them down into the squat or have a...

SHRED CrossFit WOD 6.19.23

Complete as many rounds as possible in 12 mins of: 50 Double Unders 5 Toes-to-bars 50 Double Unders 10 Toes-to-bars 50 Double Unders 15 Toes-to-bars … Continue adding 5 Toes-to-bar reps each round until time expires. Stimulus is steady pacing on both toes to bar...