Shred Crossfit | Dublin Ohio Crossfit Gym https://www.shredcrossfit.com Mon, 30 Nov 2020 21:42:01 +0000 en hourly 1 https://wordpress.org/?v=5.5.3 https://www.shredcrossfit.com/wp-content/uploads/2019/06/shred-crossfit-favicon-100x100.png Shred Crossfit | Dublin Ohio Crossfit Gym https://www.shredcrossfit.com 32 32 SHRED CrossFit WOD 12.1.20 – ‘Triple Sec’ https://www.shredcrossfit.com/shred-crossfit-wod-12-1-20-triple-sec/ Tue, 01 Dec 2020 01:00:21 +0000 https://www.shredcrossfit.com/?p=2492 For time: 15 Push-ups 15 Toes-to-bars 12 Push-ups 12 Toes-to-bars 9 Push-ups 9 Toes-to-bars 200 Double Unders 12 Hand Release Push-ups 12 Chest-to-bar Pull-ups 9 Hand Release Push-ups 9 Chest-to-bar Pull-ups 6 Hand Release Push-ups 6 Chest-to-bar Pull-ups 150 Double Unders 9 Deficit Handstand Push-ups, 3.5/2 in 9 Bar Muscle-ups 6 Deficit Handstand Push-ups, 3.5/2 […]

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For time:

15 Push-ups

15 Toes-to-bars

12 Push-ups

12 Toes-to-bars

9 Push-ups

9 Toes-to-bars

200 Double Unders

12 Hand Release Push-ups

12 Chest-to-bar Pull-ups

9 Hand Release Push-ups

9 Chest-to-bar Pull-ups

6 Hand Release Push-ups

6 Chest-to-bar Pull-ups

150 Double Unders

9 Deficit Handstand Push-ups, 3.5/2 in

9 Bar Muscle-ups

6 Deficit Handstand Push-ups, 3.5/2 in

6 Bar Muscle-ups

3 Deficit Handstand Push-ups, 3.5/2 in

3 Bar Muscle-ups

100 Double Unders

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SHRED CrossFit WOD 11.30.20 – ‘Chasin’ Waterfalls’ https://www.shredcrossfit.com/shred-crossfit-wod-11-30-20-chasin-waterfalls/ Mon, 30 Nov 2020 21:38:52 +0000 https://www.shredcrossfit.com/?p=2490 “Give more. Give what you didn’t get. Love more. Drop the old story.” 1.) Low Hang Power Snatch + Low Hang Squat Snatch 1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. —– 2.) 3 rounds for time of: 30/24 Row Calories 30 Wall Balls, 20/14 lbs, 10/9 ft […]

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“Give more. Give what you didn’t get. Love more. Drop the old story.”

1.) Low Hang Power Snatch + Low Hang Squat Snatch 1-1-1-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

—–

2.) 3 rounds for time of:

30/24 Row Calories

30 Wall Balls, 20/14 lbs, 10/9 ft

30 Alternating Dumbbell Power Snatches, 50/35 lbs

 

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SHRED CrossFit WOD 11.27.20 – ‘Little Foot’ https://www.shredcrossfit.com/shred-crossfit-wod-11-27-20-little-foot/ Fri, 27 Nov 2020 01:00:02 +0000 https://www.shredcrossfit.com/?p=2488 Hang Squat Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. HANG SQUAT SNATCH Athletes will have 15 minutes to build to a heavy single With a good amount of time to work here, let’s aim to get in a lot of lighter reps in during the build […]

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Hang Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

HANG SQUAT SNATCH
Athletes will have 15 minutes to build to a heavy single
With a good amount of time to work here, let’s aim to get in a lot of lighter reps in during the build up
The more reps that athletes can get in before the metcon, the better this movement will feel

Complete as many rounds as possible in 12 mins of:

25 Double Unders

9 Toes-to-bars

25 Double Unders

9 Hang Squat Snatches, 95/65 lbs

WORKOUT BRIEF
DESCRIPTION
This two-part workout will focus on the Hang Squat Snatch
We’ll start the day by building to a Heavy Single
Heavy is relative and can be thought of as “to technical failure”
This means we want to move the heaviest weight that allows for excellent form
Some athlete may spend this portion at lighter weight, while others who move well will climb higher
Athletes who have no goals of competing or who struggle with this movement can complete hang power snatches instead
Our metcon will utilize a lighter hang squat snatch and two gymnastics movements
The intended scoring range today is between 4-6 rounds (2-3 minute rounds)

DOUBLE UNDERS
Choose a rep number or variation that ideally allows to you to complete each set in 30 seconds or less

TOES TO BAR & HANG SQUAT SNATCHES
To complete the 9 reps as written, we recommend having 15+ unbroken reps at each movement unbroken when fresh
If you’re not quite there, consider lower the weight, lowering the reps, or choosing a toes to bar variation

MODIFICATIONS
25 DOUBLE UNDERS
Reduce Reps
40 Single Unders
30 Second Time Cap
Double Taps (Equal Reps)

9 TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbow/Chest/Waist
Toes Raises

9 HANG SQUAT SNATCHES
Single Dumbbell Hang Squat Snatches
Single Dumbbell Hang Power Snatches

STRATEGY
The big sticking point in this workout will likely be the hang squat snatches
There are two options we’ll cover on how to navigate this
Both options can allow you to keep moving forward, just in different ways
Option 1:
In order to maximize our abilities on the barbell, we can adjust our efforts on the gymnastics movements
Break the double unders and toes to bar in a way that allows you to minimize your sets of hang squat snatches
Think about breaking the rope into 2 sets (15-10) and toes the bar into 2-3 sets (5-4 or 3-3-3)
This should allow you to complete the hang squat snatches in 1-2 sets (9 or 5-4)
Option 2:
Break the hang squat snatches and push through unbroken sets of toes to bar and double unders
In this scenario, 2-3 sets on the barbell would be ideal (5-4 or 3-3-3)

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SHRED CrossFit WOD 11.26.20 – ‘Appetizer, Entree & Dessert’ https://www.shredcrossfit.com/shred-crossfit-wod-11-26-20-appetizer-entree-dessert/ Thu, 26 Nov 2020 01:00:54 +0000 https://www.shredcrossfit.com/?p=2486 HAPPY THANKSGIVING Complete as many rounds as possible in 4 mins of: 20 AbMat Sit-ups 20 American Kettlebell Swings, 53/35 lbs Rest 1min. Complete as many rounds as possible in 8 mins of: 20 AbMat Sit-ups 20 American Kettlebell Swings, 53/35 lbs 20 Shoulder-to-Overheads, 115/85 lbs Rest 2min. Complete as many rounds as possible in […]

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HAPPY THANKSGIVING

Complete as many rounds as possible in 4 mins of:

20 AbMat Sit-ups

20 American Kettlebell Swings, 53/35 lbs

  • Rest 1min.

Complete as many rounds as possible in 8 mins of:

20 AbMat Sit-ups

20 American Kettlebell Swings, 53/35 lbs

20 Shoulder-to-Overheads, 115/85 lbs

  • Rest 2min.

Complete as many rounds as possible in 12 mins of:

20 AbMat Sit-ups

20 American Kettlebell Swings, 53/35 lbs

20 Shoulder-to-Overheads, 115/85 lbs

20 Kettlebell Goblet Squats, 53/35 lbs

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SHRED CrossFit WOD 11.25.20 – ‘Doce’ https://www.shredcrossfit.com/shred-crossfit-wod-11-25-20-doce/ Wed, 25 Nov 2020 23:52:44 +0000 https://www.shredcrossfit.com/?p=2484 “Your obsessions become your possessions.” – Ed Mylett Complete as many rounds as possible in 4 mins of: 27/21 Row Calories 21 Power Cleans, 135/95 lbs 15 Burpee Box Jump Overs, 24/20 in Rest 4min. Complete as many rounds as possible in 4 mins of: 27/21 Row Calories 21 Power Cleans, 115/85 lbs 15 Burpee […]

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“Your obsessions become your possessions.” – Ed Mylett

Complete as many rounds as possible in 4 mins of:

27/21 Row Calories

21 Power Cleans, 135/95 lbs

15 Burpee Box Jump Overs, 24/20 in

  • Rest 4min.

Complete as many rounds as possible in 4 mins of:

27/21 Row Calories

21 Power Cleans, 115/85 lbs

15 Burpee Box Jump Overs, 24/20 in

  • Rest 4min.

Complete as many rounds as possible in 4 mins of:

27/21 Row Calories

21 Power Cleans, 95/65 lbs

15 Burpee Box Jump Overs, 24/20 in

WORKOUT BRIEF
DESCRIPTION
We’ll complete as many rounds and reps as possible in these fast paced intervals
With rest built in, look to bring the intensity today
The weight decrease each round will allow us to maintain similar scores despite being fatigued
The general maximum time we’re looking to spend on the row and power cleans combined is 3 minutes total
This gives us at least 1 minute to complete burpee box jump overs

POWER CLEANS
When choosing weights, consider the following set suggestions:
1st Bar: 3-4 Sets Today
2nd Bar: 2-3 Sets Today
3rd Bar: 1-2 Sets Today

BURPEE BOX JUMP OVERS
You can jump up or step-up out of the burpee
Jump-up to the box for “RX”
There is no need to stand to full extension on top of the box

ROW
Stagger on opposite 4 minute windows if you’re short on rowers

MODIFICATIONS
CALORIE ROW
21/15 Calorie Assault Bike, Echo Bike, Bike Erg, or Ski Erg
400 Meter Run
300 Meter Air Runner

POWER CLEANS
Double Dumbbell Power Cleans

BURPEE BOX JUMP OVERS
Barbell or Dumbbell Facing Burpees

STRATEGY
ROW
The goal on the rower is to create a lot of power without completing all out sprints
Look to control your recovery in and push hard with the legs on the drive out
Keeping the stroke rate low and power high can help you get to the power cleans quickly and prepared to attack touch-and-go sets

POWER CLEANS
The power cleans get easier with each round as the weight decreases
Aim to work through larger sets with each drop in weight
Even at the heaviest bar, let’s still aim for touch-and-go sets over singles, as the work windows are short
Here are some options for getting to 21 reps:
Heaviest Bar: 9-7-5, 7-7-7, 6-5-5-5
Middle Bar: 12-9, 7-7-7
Lightest Bar: 21, 12-9

BURPEE BOX JUMP OVERS
Let’s move at a strong pace here that gets you back to the rower ASAP
Even if the first couple calories on the rower are slower because of your aggressive pace here, you got strapped in and started moving the handle”

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SHRED CrossFit WOD 11.24.20 – ‘Shuffleboard’ https://www.shredcrossfit.com/shred-crossfit-wod-11-24-20-shuffleboard/ Wed, 25 Nov 2020 23:49:48 +0000 https://www.shredcrossfit.com/?p=2482 “I want to see it, before I believe it.” For time: Run, 800 m 25 Thrusters, 95/65 lbs 25 Chest-to-bar Pull-ups Run, 800 m 25 Overhead Squats, 95/65 lbs 25 Toes-to-bars Run, 800 m 25 Front Squats, 95/65 lbs 25 Pull-ups WORKOUT BRIEF DESCRIPTION This balanced workout includes cardio, weightlifting and gymnastics movements This is […]

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“I want to see it, before I believe it.”

For time:

Run, 800 m

25 Thrusters, 95/65 lbs

25 Chest-to-bar Pull-ups

Run, 800 m

25 Overhead Squats, 95/65 lbs

25 Toes-to-bars

Run, 800 m

25 Front Squats, 95/65 lbs

25 Pull-ups

WORKOUT BRIEF
DESCRIPTION
This balanced workout includes cardio, weightlifting and gymnastics movements
This is a longer piece that will likely take between 18-25 minutes to complete

GYMNASTICS
Let’s choose variations or rep schemes for each movement that can be complete in under 2 minutes
Athlete who have no goals of competing can complete chin over bar pull-ups for chest to bars

WEIGHLTIFTING
Choose your barbell weight based off the most difficult movement, the overhead squat
The weight should be fairly light across the board
We should be able to complete the 25 reps in no more than 3 sets on all movements

RUN
See “modifications” for more options

MODIFICATIONS
800 METER RUN
1,000 Meter Row
2,000 Meter Bike Erg
800 Meter Ski Erg
50/35 Calorie Assault or Echo Bike
600 Meter Air Runner
60 Shuttle Runs [10 Meters]

THRUSTERS
25 Double Dumbbell Thrusters
40 Single Arm Dumbbell Thrusters (20 Each)
40 Dumbbell Goblet Thrusters

CHEST TO BAR PULL-UPS / PULL-UPS
Reduce Reps
Banded Pull-ups
Ring Rows
25 Inverted Bar Rows Video
50 Dumbbell Rows From Plank Position (25 Each Side)
50 Double Dumbbell Bent Over Rows
50 Single Dumbbell Bent Over Rows (25 Each Side)

OVERHEAD SQUATS
40 Single Dumbbell Overehead Squats (20 Each Side)

TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbow/Chest/Waist
Lying Leg Raises

FRONT SQUATS
25 Double Dumbbell Front Squats
40 Single Arm Dumbbell Front Squats (20 Each)
40 Dumbbell Goblet Squats

STRATEGY
This workout is balanced between cardio, weightlifting, and gymnastics
See if you can pick 1-2 of these elements to push, while “recovering” on the other
This creates a tempo within the metcon based on what movements you are better with
Athletes who are strong on the barbell might push for unbroken squats with steady runs and manageable gymnastics
Strong runners might benefit from pushing the runs and chipping away at the weightlifting and gymnastics
Better bodyweight athletes might spread their effort between strong runs and big gymnastics, while chipping away at manageable sets on the barbell
Find the options that maximizes your abilities of where you currently are with these movements
Here are some options on how to get to 25 reps:
2 Sets: 15-10
3 Sets: 10-8-7
4 Sets: 8-7-5-5
5 Sets: 5-5-5-5-5

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SHRED CrossFit WOD 11.23.20 – ‘Drift Away’ https://www.shredcrossfit.com/shred-crossfit-wod-11-23-20-drift-away/ Mon, 23 Nov 2020 01:00:25 +0000 https://www.shredcrossfit.com/?p=2480 “There will never be better you, than you.” 1 Pause Front Squat + 2 Front Squat 1-1-1-1-1 FRONT SQUAT Today’s pause is 2sec. The front squats today will be taken from the floor. Athletes have the choice to squat clean, pause in the bottom for 2 sec., then perform 2 front squats. Or, athletes can […]

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“There will never be better you, than you.”

1 Pause Front Squat + 2 Front Squat

1-1-1-1-1

FRONT SQUAT
Today’s pause is 2sec.
The front squats today will be taken from the floor. Athletes have the choice to squat clean, pause in the bottom for 2 sec., then perform 2 front squats. Or, athletes can power clean, then perform the pausing front squat and 2 front squats.

Today’s strength portion has a time component. Athletes will perform a set every 2:00min.

After the athletes perform their front squats, they immediately will go to the wall to perform strict handstand pushups.

For beginner to intermediate athletes, continue to set good technique…prioritizing mechanics over weight.
Look to gradually build up in weight with every set
The goal isn’t to max out your lifts, just to get to something relatively heavy here within the allotted time

5 rounds of: 1 set at 30% of max Strict Handstand Push-ups

MODS:
x2-3 handstand negatives
x3-5 Pike pushups
x3-5 seated strict DB press (athletes choose weight that is challenging, but doable) 2sec up, 2 sec pause, 2 sec down.
Pushups – have athletes choose reps about 30% of their max unbroken pushups

Complete as many rounds as possible in 15 mins of:

50/35 Bike Calories

50 Single Dumbbell Hang Clean & Jerks, 50/35 lbs

50 Single Dumbbell Reverse Lunges, 50/35 lbs

50 Deadlifts, 205/145 lbs

WORKOUT BRIEF
DESCRIPTION
Looking to grind through this 15-minute workout that consists of mostly weightlifting movements
Your score for the day is total rounds and reps completed
The goal is to choose weights that allows you to complete at least 1 round

SINGLE DUMBBELL HANG CLEAN AND JERKS
Choose you dumbbell weight based of the hang clean and jerk
This should be a weight that you can move for 30 reps unbroken when fresh
We’ll alternate arms every 5 reps today
After swinging the bell between the legs like a kettlebell, you can push press or jerk the weight overhead

SINGLE DUMBBELL REVERSE LUNGES
Hold the dumbbell however you’d like here (hang, goblet, shoulder)
Alternate legs on every reps
The back knee should touch the ground in the bottom

DEADLIFTS
Choose a moderate weight that you could complete for 25 reps unbroken reps when fresh
Within the workout, you should be able to complete at least 5 reps at a time

BIKE/ROW
If short on bikes/rowers, stagger heats by 5 minutes
See “modifications” for more options

MODIFICATIONS
50/35 CALORIE BIKE
75/50 Row
50/35 Calorie Echo Bike or Bike Erg
50/35 Calorie Ski Erg
600 Meter Air Runner
60 Shuttle Runs [10 Meters]

50 SINGLE DUMBBELL HANG CLEAN AND JERKS
Kettlebell Swings

50 SINGLE DUMBBELL REVERSE LUNGES
50 Jumping Lunges

50 DEADLIFTS
50 Double Dumbbell or Kettlebell Deadlifts

STRATEGY
We can break these movements up into two categories
Keep Moving: Bike/Row & Lunges
Chip Away: Dumbbell Hang Clean and Jerks & Deadlifts
The bike/row and lunges are all about settling into a steady groove
The best way to stay moving on the lunges is to get the dumbbell in a comfortable position from the beginning, likely resting on one shoulder
The hang clean and jerks & deadlifts are all about chipping away at the 50 reps
With the weight differential, we’ll likely be able to move through bigger sets on the dumbbell than the barbell
Pick the break-up option that keeps your rest between sets to a minimum:
2 Sets: 25-25
3 Sets: 25-15-10
4 Sets: 15-15-10-10
5 Sets: 10’s
6 Sets: 10-10-8-8-7-7
10 Sets: 5’s

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SHRED CrossFit WOD 11.21.20 – ‘This is 40’ https://www.shredcrossfit.com/shred-crossfit-wod-11-21-20-this-is-40/ Sat, 21 Nov 2020 01:00:49 +0000 https://www.shredcrossfit.com/?p=2478 “You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe For time: Run, 400 m 40 Wall Balls, 20/14 lbs Run, 400 m 40 Power Snatches, 75/55 lbs Run, 400 m 40 Chest-to-bar Pull-ups Run, 400 m 40 Overhead Squats, […]

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“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe

For time:

Run, 400 m

40 Wall Balls, 20/14 lbs

Run, 400 m

40 Power Snatches, 75/55 lbs

Run, 400 m

40 Chest-to-bar Pull-ups

Run, 400 m

40 Overhead Squats, 75/55 lbs

Run, 400 m

40 Box Jump Overs, 24/20 in

Run, 400 m

40 Thrusters, 75/55 lbs

WORKOUT BRIEF
DESCRIPTION
Kicking off the weekend with a workout has a little bit of everything: cardio, weightlifting, and gymnastics
We’re going light and long today, with this workout likely lasting between 25-30 minutes
To stay on track with our time line, let’s cap this piece at 30 minutes
As a general rule of thumb, each non-running movement should take 2-3 minutes to complete

RUN
See “modifications” for running alternatives

WALLBALLS
Choose a weight that you could complete for 50+ unbroken reps when fresh
Men throw to 10 feet and Women throw to 9 feet

BARBELL MOVEMENTS
All three of these weights should be incredibly light
Choose a load that you could cycle for 40+ unbroken reps when fresh
Ideally all movements are performed at the same weight, even if that means one is lighter than the others

PULL-UPS
If you have 20+ unbroken pull-ups when fresh, let’s complete this station as written
Referencing our rule of thumb, this should be something you can complete within 3 minutes (~13 on the minute)
Adjust your number or variation to meet this recommendation

BOX JUMPS
These are standard box jumps, which require full extension at the top of each rep
Jump up to the box for “RX”
We encourage all athletes to step off or jump off the box instead of the riskier “rebounding” option

MODIFICATIONS
400 METER RUN
500 Meter Row
1,000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
300 Meter Air Runner
30 Shuttle Runs [10 Meters]

40 WALLBALLS
40 Jumping Air Squats
40 Single Dumbbell Goblet Squats

40 POWER SNATCHES
40 Dumbbell Power Snatches
40 Kettlebell Swings
40 Slamballs

40 PULL-UPS
Reduce Reps
40 Banded Strict Pull-ups
40 Ring Rows
40 Dumbbell Rows From Plank Position (20 Each Side)
40 Single Dumbbell Bent Over Rows (20 Each Side)

40 OVERHEAD SQUATS
40 Front Squats
40 Single Dumbbell Goblet Squats

40 BOX JUMPS
40 Jumping Lunges
40 Reverse Lunges

40 THRUSTERS
20 Double Dumbbell Thrusters
40 Dumbbell Goblet Thrusters

STRATEGY
GENERAL
Today’s workout is all about running at at pace that allows you to thrive through the movements that happen inside the gym
There are going to be some movements that are better for you that others
On the movements you feel more comfortable, you can gain time by working through bigger sets
On the movements you struggle with, look to chip away at manageable sets from the beginning
Consider the following options for getting to 40 reps:
1 Sets: 40
2 Sets: 20-20
3 Sets: 15-15-10
4 Sets: 10-10-10-10
5 Sets: 8-8-8-8-8
8 Sets: 5-5-5-5-5-5-5-5

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SHRED CrossFit WOD 11.20.20 – ‘The Landlord’ https://www.shredcrossfit.com/shred-crossfit-wod-11-20-20-the-landlord/ Fri, 20 Nov 2020 01:00:12 +0000 https://www.shredcrossfit.com/?p=2476 “Do not fear failure. But be terrified of regret.” – Ashley Soughtley Spaulding Push Jerk + Split Jerk, pick load Every 1:30 for 9 mins. JERKS Today’s strength portion has a time component. Athletes will have 9min., performing a set every 1:30min. Percentages should ideally range from 80% -110% of athlete’s STRICT PRESS 1RM. For […]

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“Do not fear failure. But be terrified of regret.” – Ashley Soughtley Spaulding

Push Jerk + Split Jerk, pick load

Every 1:30 for 9 mins.

JERKS
Today’s strength portion has a time component. Athletes will have 9min., performing a set every 1:30min.
Percentages should ideally range from 80% -110% of athlete’s STRICT PRESS 1RM.

For beginner to intermediate athletes, continue to set good technique…prioritizing mechanics over weight.
Look to gradually build up in weight with every set
The goal isn’t to max out your lifts, just to get to something relatively heavy here within the allotted time

Complete as many rounds as possible in 12 mins of:

35 Double Unders

9 Deadlifts, 155/105 lbs

7 Hang Power Cleans, 155/105 lbs

5 Push Jerks, 155/105 lbs

WORKOUT BRIEF
DESCRIPTION
Today’s two-part training day will focus on the push jerk, as that will be the most difficult barbell movement in our conditioning piece
The goal here isn’t to go super heavy, rather it’s to hang out at or just above workout weight
This ‘on the minute’ work is a chance to dial in technique and get comfortable cycling moderately heavy reps
Part 2 is a conditioning piece that focuses on moderate weight barbell cycling
Your score over the 12 minutes of work is total rounds + reps completed
We can expect to complete 4-6 rounds within this time (1 round every 2-3 minutes)

DOUBLE UNDERS
The double under rep number is designed to be small and manageable
Choose a rep number or variation that can be completed in 45 seconds or less
See all the way down the page for “modifications”

BARBELL MOVEMENTS
Let’s use a singular barbell weight based off the most challenging movement: the push jerk
This should be a load that allows you to complete the 5 reps unbroken each round

MODIFICATIONS
35 DOUBLE UNDERS
Reduce Reps
Single Unders
40 Seconds of Practice
35 Double Taps
50 Line Hops

9 DEADLIFTS
9 Double Dumbbell or Kettlebell Deadlifts
18 Single Dumbbell Deadlifts

7 HANG POWER CLEANS
7 Double Dumbbell Power Cleans
14 Single Dumbbell Power Cleans

5 PUSH JERKS
5 Double Dumbbell Push Jerks
10 Single Dumbbell Push Jerks

STRATEGY
GENERAL
We can approach the barbell today in a similar way to how we would in the Hero workout “DT”
This involves taking methodical breaks at the right time to be as efficient as possible
For Example:
Complete 8 deadlifts – rest – complete your 9th deadlift – transition directly into your first set of hang power cleans
Complete 6 hang power cleans – rest – complete your 7th hang power clean – transition direcly into the push jerks
Leaving 1 rep in the tank at the end of the deadlifts and hang power cleans means you’re not completing any extra reps
The first priority of the barbell movements is to complete unbroken push jerks
Plan to break up the deadlifts and hang power cleans into a few sets, as these are much easier to break than the jerks:
Deadlifts: 8-1, 5-3-1, 3-3-2-1
Hang Power Cleans: 6-1, 3-3-1
Push Jerks: Unbroken
Knowing you’re breaking up the deadlifts a few times, consider holding on for large sets of double unders (35 or 20-15)

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SHRED CrossFit WOD 11.19.20 – ‘Gymnastics & Strength’ https://www.shredcrossfit.com/shred-crossfit-wod-11-19-20-gymnastics-strength/ Thu, 19 Nov 2020 01:39:27 +0000 https://www.shredcrossfit.com/?p=2474 18-15-12-9-6 reps, for time of: Skater Jump Banded Good Morning Bent Over Band Pull Apart Seated Behind The Neck Strict Pvc Press **Warm Up** — Med ball/PVC Thoracic Opener (2m) — Wrist Stretches (60-45s) Deadlift 5×3 at 83% 1RM DEADLIFT Today’s strength portion has a time component. Athletes will be performing a set every 1:30 […]

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18-15-12-9-6 reps, for time of:

Skater Jump

Banded Good Morning

Bent Over Band Pull Apart

Seated Behind The Neck Strict Pvc Press

**Warm Up**
— Med ball/PVC Thoracic Opener (2m)
— Wrist Stretches (60-45s)

Deadlift 5×3 at 83% 1RM

DEADLIFT
Today’s strength portion has a time component. Athletes will be performing a set every 1:30 (90sec).
Percentages should ideally range from 76% – 85%

For beginner to intermediate athletes, continue to set good technique…prioritizing mechanics over weight.
Look to gradually build up in weight with every set
The goal isn’t to max out your lifts, just to get to something relatively heavy here within the allotted time

Not For time:

2 rounds of:

Piked Wall Hold, 20 secs

8 Kick-to-Wall Handstands

4 Wall Climbs

— then —

3 rounds of:

L Sit Flutter Kick On Box, 15 secs

10 L-Sit Leg Lifts

— then —

2 rounds of:

20 Hand Plank Cross Knee To Elbows

10 Seated Pike Double Leg Lifts

**If time– break class into groups of 2-3 (if comfortable) and allow them to work on free standing HS Holds OR allow people to work on HS walking**

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