Shred Crossfit | Dublin Ohio Crossfit Gym https://www.shredcrossfit.com Thu, 14 Nov 2019 21:22:08 +0000 en hourly 1 https://wordpress.org/?v=5.2.4 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 11/15/19 – ‘Power Bar’ https://www.shredcrossfit.com/shred-crossfit-wod-11-15-19-power-bar/ https://www.shredcrossfit.com/shred-crossfit-wod-11-15-19-power-bar/#respond Fri, 15 Nov 2019 01:00:14 +0000 https://www.shredcrossfit.com/?p=1827 “One of the sincerest forms of respect, is actually listening to what another has to say.” – Brian McGill Hang Power Clean + Power Clean 1×1 Power Clean Complex Build to a Heavy Complex: 1 Hang Power Clean 1 Power Clean STRENGTH Athletes will have 15 minutes to build to their heavy complex of 1 […]

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“One of the sincerest forms of respect, is actually listening to what another has to say.” – Brian McGill

Hang Power Clean + Power Clean 1×1

Power Clean Complex
Build to a Heavy Complex:
1 Hang Power Clean
1 Power Clean

STRENGTH
Athletes will have 15 minutes to build to their heavy complex of 1 hang power clean and 1 power clean
This complex is designed to be completed without pausing on the ground or dropping the bar
The hang power clean begins with a deadlift to establish the hang position
Once the hang position is established, athletes can clean the bar from anywhere above the knee for it to count as a hang power clean

Complete as many rounds as possible in 12 mins of:

9 Hang Power Cleans, 135/95 lbs

12 Push-ups

15 Deadlifts, 135/95 lbs

GENERAL
The clean is the focus of this two part workout
The hang power clean comes from just anywhere above the knee, while the power clean will come from the floor
The 2 reps in the strength portion are meant to be completed without dropping the barbell or pausing on the ground
Athletes can expect to perform 3+ rounds if the right weights and variations are chosen in “Power Bar”

BARBELL
We’ll choose the barbell weight today based on the more challenging movement, the hang power clean
This should be a weight that athletes can complete within 2 sets during the workout today
The deadlifts are designed to be on the lighter side today

PUSH-UPS
Choose a push-up variation that athletes could complete unbroken when fresh, but within 3 sets during the workout today
See teaching points for variations

STRATEGY
GENERAL
Chipping away at small sets can help you stay consistent throughout the workout and minimize time spent not moving
While athletes are likely capable of going big, smaller sets are likely the most steady option
1-2 Sets (9, 5-4)
2-3 Sets (6-6, 4-4-4)
3-4 Sets (8-6-1 or 5-5-4-1)

HANG POWER CLEANS
We can aim for 1-2 sets on the cleans throughout
With the bar starting above the knee, it pays to hold on for a couple sets instead of breaking several times
1 Set: 9
2 Sets: 5-4

DEADLIFTS
The deadlifts are the easier of the two barbell movements, and also the easier one to break
We can break these up into 3-4 quick sets
Going from deadlifts to hang power cleans, we can use the finish position of the last deadlift as the start of the first hang power clean
**3 Sets: **8-6-1
4 Sets: 5-5-4-1

PUSH-UPS
Once push-ups fatigue or the press starts to go, it takes a good amount of rest for them to come back
There is no set too conservative
Think 2-4 quick sets today
2 Sets: 6-6 or 7-5
3 Sets: 4-4-4 or 5-4-3
4 Sets: 3-3-3-3

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SHRED CrossFit WOD 11/14/19 – ‘Climbing Annie’ https://www.shredcrossfit.com/shred-crossfit-wod-11-14-19-climbing-annie/ https://www.shredcrossfit.com/shred-crossfit-wod-11-14-19-climbing-annie/#respond Thu, 14 Nov 2019 21:18:42 +0000 https://www.shredcrossfit.com/?p=1825 For time: 10 Double Unders 10 AbMat Sit-ups 1 Rope Climb 20 Double Unders 20 AbMat Sit-ups 2 Rope Climbs 30 Double Unders 30 AbMat Sit-ups 3 Rope Climbs 40 Double Unders 40 AbMat Sit-ups 4 Rope Climbs 50 Double Unders 50 AbMat Sit-ups 5 Rope Climbs GENERAL A climbing twist on the CrossFit benchmark […]

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For time: 10 Double Unders

10 AbMat Sit-ups

1 Rope Climb

20 Double Unders

20 AbMat Sit-ups

2 Rope Climbs

30 Double Unders

30 AbMat Sit-ups

3 Rope Climbs

40 Double Unders

40 AbMat Sit-ups

4 Rope Climbs

50 Double Unders

50 AbMat Sit-ups

5 Rope Climbs

GENERAL
A climbing twist on the CrossFit benchmark workout “”Annie”” today
We’ll climb some ropes and climb in reps as the workout moves along
The flow of the workout goes as follows:
10 Double Unders
10 AbMat Sit-ups
1 Rope Climb
20 Double Unders
20 AbMat Sit-ups
2 Rope Climbs
….

DOUBLE UNDERS
Choose a double under variation that allows you to complete the 50 repetitions in under 90 seconds
MODS:
Reduce Reps
Single Unders (75-60-45-30-15)
Double Under Practice (1:30-1:15-1:00-:45-:30)

ROPE CLIMBS
As a general rule of thumb, we’ll allot 30 seconds per rop climb
This will help athletes complete the right number of reps for them within each time frame
We can use the below numbers as a guideline for time caps:
5 Reps: 2:30
4 Reps: 2 Minutes
3 Reps: 1:30
2 Reps: 1 Minute
1 Rep: 30 Seconds
MODS:
Reduce Reps
2:1 Seated Rope Pulls
1:1 Half Rope Climbs or knotted rope
5:1: Pull-ups (strict)
5:1 (each arm) DB bent over row

STRATEGY
Across the board, there are significantly less reps in the first three rounds than in the final two rounds
On the jump rope and sit-ups, there are only 60 reps of each in the first 3 and 90 reps in the last 2
On the rope climbs, there are 6 reps in the first 3 rounds and 9 in the last 2
That being said, let’s try to set ourselves up for a strong final 2 rounds with a controlled first 3 rounds
Move at a smooth, steady pace through each movement
Break the double unders as needed, breathe through the sit-ups, and find a deliberate pace between rope climbs

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SHRED CrossFit WOD 11/13/19 – ‘Step Aerobics’ https://www.shredcrossfit.com/shred-crossfit-wod-11-13-19-step-aerobics/ https://www.shredcrossfit.com/shred-crossfit-wod-11-13-19-step-aerobics/#respond Wed, 13 Nov 2019 01:00:50 +0000 https://www.shredcrossfit.com/?p=1821 “People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.” – Daniel Pink 1.) Pause Back Squat + Back Squat 1×1 Back Squat Complex Build to Heavy Complex: 1 Pausing Back Squat (3 Seconds) 1 Back Squat BACK SQUATS Athletes will build to a heavy complex out of the rack […]

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“People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.” – Daniel Pink

1.) Pause Back Squat + Back Squat 1×1

Back Squat Complex
Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

BACK SQUATS
Athletes will build to a heavy complex out of the rack to start things out
The first rep requires a 3 second pause in the bottom, while the second rep requires no pause

STRENGTH
Athletes will have 15 minutes to build to their heavy complex of 2 back squats, 1 pausing and 1 regular
More important than weight lifted is sticking to the 3 second pause on the first rep
Athletes can use their buddy sharing the bar to count out loud for them

2.) 3 rounds for time of:

15 Sumo Deadlift High-pulls, 95/65 lbs

20/14 Row or Bike Calories

20 Alternating Single Leg Box Step-ups, 50/35 lbs

GENERAL
We’ll give 15 minutes for the strength piece and 15 minutes for the conditioning piece in today’s two part workout

BACK SQUATS
Athletes will build to a heavy complex out of the rack to start things out
The first rep requires a 3 second pause in the bottom, while the second rep requires no pause

SDHP
Athletes should choose a weight here that they can complete the 15 reps unbroken when fresh and within 2 sets during the workout

SINGLE DUMBBELL BOX STEP-UPS
Athletes will use a single dumbbell for the box step-ups
They can hold the dumbbell however is most comfortable for them
We’ll alternate legs every rep for a total of 20
Athletes should choose a weight here that they won’t have to break at all during the workout
Adjust weight or box height at needed

ASSAULT BIKE/ROWER
If short on bikes/rowers, stagger athletes by 2 minutes

STRATEGY
GENERAL
SDHP
With 45 sdhp’s total, some planned breaks can help with consistency across the 3 rounds
The 2 set approach here with a short break between
2 Sets: 8-7 or 10-5

BIKE/ROW
Being able to push the bike/row is helpful, but only if we hold a pace that enables us to not stop on the box
Find the fastest pace that still allows for “unbroken sets” on the box

BOX STEP-UPS
Try to keep moving without stopping on the box
Knowing there are some planned breaks coming on the sdhp can be helpful motivation to not stop during the 20 reps
Switching legs every rep also enables one side to rest while the other works

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SHRED CrossFit WOD 11/12/19 – ‘Piggy Back’ https://www.shredcrossfit.com/shred-crossfit-wod-11-12-19-piggy-back/ https://www.shredcrossfit.com/shred-crossfit-wod-11-12-19-piggy-back/#respond Tue, 12 Nov 2019 01:00:26 +0000 https://www.shredcrossfit.com/?p=1819 “Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius 12 rounds for time of: 12 Alternating Dumbbell Snatches, 50/35 lbs 12 Lateral Burpee Over Dumbbells 12 Shuttle Runs, 10 m GENERAL One athlete works at a time in this fast paced partner workout The athlete working will complete […]

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“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius

12 rounds for time of:

12 Alternating Dumbbell Snatches, 50/35 lbs

12 Lateral Burpee Over Dumbbells

12 Shuttle Runs, 10 m

GENERAL
One athlete works at a time in this fast paced partner workout
The athlete working will complete all 36 repetitions before switching off to their partner
Each partner will complete 6 rounds each, for a total of 12
The score is the time it takes to complete all 12 rounds
We’ll cap today’s workout at 25 minutes

LATERAL DUMBBELL BURPEES
There is no need to stand to full extension on these lateral dumbbell burpees
The feet do need to pass over the bell, not behind them, for the rep to count

SHUTTLE RUNS
Every time one point of the body makes contact behind the cone, count 1 rep

DUMBBELL SNATCHES
Athletes will alternate hands every rep for these single arm dumbbell snatches
Let’s choose a weight here that will be completed unbroken on every round

STRATEGY
GENERAL
Athletes will likely be working for 1:30-2:00 and resting for 1:30-2:00
The goal here is to hold a strong, but maintainable pace
Athletes can find a speed on the first 3 rounds that they see themselves holding on the last 3 rounds
Think fast, but under control through each movement
With the dumbbell snatch opening things up off a couple minutes of rest, let’s try to hold on for unbroken sets throughout

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SHRED CrossFit WOD 11/11/19 – “Jack” https://www.shredcrossfit.com/shred-crossfit-wod-11-11-19-jack/ https://www.shredcrossfit.com/shred-crossfit-wod-11-11-19-jack/#respond Mon, 11 Nov 2019 14:17:28 +0000 https://www.shredcrossfit.com/?p=1817 “When you have one foot in the past, and one in the future, you piss on the present.”” – Dan Harris “Jack” Complete as many rounds as possible in 20 mins of: 10 Push Press, 115/85 lbs 10 Kettlebell Swings, 1.5/1 pood 10 Box Jumps, 24/20 in Athletes can choose a weight on the barbell […]

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“When you have one foot in the past, and one in the future, you piss on the present.”” – Dan Harris

“Jack”

Complete as many rounds as possible in 20 mins of:

10 Push Press, 115/85 lbs

10 Kettlebell Swings, 1.5/1 pood

10 Box Jumps, 24/20 in

Athletes can choose a weight on the barbell and kettlebell that they are able to complete the 10 reps in 1-2 sets each round during the workout
We’re looking to complete somewhere between 8-10+ rounds today, or a round every 2:00-2:30

Workout Dedication:
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

STRATEGY
GENERAL
Athletes can shoot for somewhere between 8-10 rounds today
1 Round Every 2:30 = 8 rounds
1 Round Every 2:15 = ~9 rounds
1 Round Every 2:00 = 10 rounds
They can use the clock if it helps keep them on track over the 20 minutes

BOX JUMPS
The box jumps are the pacer today and the one break from holding onto something
The urgency is lowest here
Athletes can look to find a smooth rhythm that allows them to stick to the strategy on the weighted movements

KETTLEBELL SWINGS & PUSH PRESS
Out of these two movements, let’s pick one to break and one to hold on unbroken
The easier one to break would be the kettlebell swings, as it is lighter and doesn’t require a clean up to the front rack
This planned break on one movement can help athletes stay more consistent
1 Set: 10
**2 Sets: **5-5

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SHRED CrossFit WOD 11/8/19 – ‘Open 20.5’ https://www.shredcrossfit.com/shred-crossfit-wod-11-8-19-open-20-5/ https://www.shredcrossfit.com/shred-crossfit-wod-11-8-19-open-20-5/#respond Fri, 08 Nov 2019 02:51:02 +0000 https://www.shredcrossfit.com/?p=1814 CrossFit Games Open 20.5 – Rx’d For time, partitioned any way: 40 Muscle-ups 80 Row Calories 120 Wall Balls, 20/14 lbs, 10/9 ft Time cap: 20 minutes

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CrossFit Games Open 20.5 – Rx’d

For time, partitioned any way:

40 Muscle-ups

80 Row Calories

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

Time cap: 20 minutes

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SHRED CrossFit WOD 11/7/19 – ‘Goat Day’ https://www.shredcrossfit.com/shred-crossfit-wod-11-7-19-goat-day/ https://www.shredcrossfit.com/shred-crossfit-wod-11-7-19-goat-day/#respond Thu, 07 Nov 2019 01:00:43 +0000 https://www.shredcrossfit.com/?p=1812 “Life is change. Growth is optional. Choose wisely.” On the Minute x 20: Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that […]

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“Life is change. Growth is optional. Choose wisely.”

On the Minute x 20:
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

For the next five Thursdays during the Open, we will run these Goat Days. Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Athletes have the option to stick with the same movements each week or switch things up. There are pros and cons to both. Sticking to the same movements and creating a “mini progression” can be very helpful. If the movement athletes are working on come up in the Open, they may want to switch to something that hasn’t come up yet to get prepared for that. No right or wrong answer here.

Knowing these Goat Days are coming, we can be proactive and get out ahead of things. Start brainstorming ideas on movements and rep schemes with your athletes before the day of the workout. This makes for a smoothly run class on the day of.

There may be athletes who just want to come in and get a killer workout in. Turning these into more of a conditioning piece is also an option. Athletes can alternate between two cardio movements for 20 minutes if they’d like. Below are examples of a few different options for Goat Days.

Practice Option 1:

On the Minute x 20:
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:

On the Minute x 20:
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:

On the Minute x 20:
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb

Cardio Option 1:

On the Minute x 20:
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups

Cardio Option 2:

On the Minute x 20:
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees

No strategy for this, as today is more of a focused practice session. The only think to keep in mind is the why behind the day. Rather than competing or training hard, athletes can look to maintain a high focus and lower heart rate. With this day being lower intensity, the minutes will not likely be full of work.

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SHRED CrossFit WOD 11/6/19 – ‘My Fitness Pals’ https://www.shredcrossfit.com/shred-crossfit-wod-11-6-19-my-fitness-pals/ https://www.shredcrossfit.com/shred-crossfit-wod-11-6-19-my-fitness-pals/#respond Wed, 06 Nov 2019 01:00:23 +0000 https://www.shredcrossfit.com/?p=1810 “To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire Every 1 min for 20 mins, alternating between: 50 Double Unders 25 AbMat Sit-ups Max Calorie Row Or Bike Rest 1 min. GENERAL Athletes will rotate through 3 stations in this team workout At the start of […]

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“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire

Every 1 min for 20 mins, alternating between:

50 Double Unders

25 AbMat Sit-ups

Max Calorie Row Or Bike

Rest 1 min.

GENERAL
Athletes will rotate through 3 stations in this team workout
At the start of the workout (0:00), athlete 1 will start their double unders
At the 1 minute mark, athlete 1 will move to their sit-ups and athlete 2 will start their double unders
At the 2 minute mark, the first two athletes will advance forward and athlete 3 will start their double unders
Rotate through until all athletes have completed 5 rounds at each station
There is only one score today, and that is total accumulated calories on the bike as a team

DOUBLE UNDERS
Choose a rep number or variation that can be completed in 45 seconds or less each round
Options here include:
Reduce Reps
45 Seconds of Practice
75 Single Unders (1.5x)

ABMAT SIT-UPS
Just like on the jump rope, choose number that you can complete in around 45 seconds each round

BIKE/ROW
Do not reset the monitor after each round, as total calories is the score
If unable to bike/row, complete 10-meter shuttle runs

LOGISTICS
Ensure that each athlete goes through the workout in the same order (DU, Situps, Row/Bike)
It is also ok for teammates to be completing different rep schemes or variations on the first two movements

STRATEGY
DOUBLE UNDERS & ABMAT SIT-UPS
There is no reward for getting the work done as quick as possible here
Find a pace that allows you to get the work done in 45-50 seconds each round, leaving 10-15 seconds for rest and transition
This will allow you to push the intensity even more on the bike/row

BIKE/ROW
We have 5 minutes of work today on the bike/row
With 1 minute of rest following this station, let’s aim to push the pace and stock pile some calories for the team
Having a RPM, Wattage, or Calorie goal on each round can help keep you pushing towards a number each time you reach this station

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SHRED CrossFit WOD 11/5/19 – ‘High Noon’ https://www.shredcrossfit.com/shred-crossfit-wod-11-5-19-high-noon/ https://www.shredcrossfit.com/shred-crossfit-wod-11-5-19-high-noon/#respond Tue, 05 Nov 2019 19:42:42 +0000 https://www.shredcrossfit.com/?p=1808 “When you have to make a choice and you don’t make it, that itself is a choice.” – William James Every 1 min for 12 mins: 3 Power Snatches, pick load In part 1, we’ll complete 3 power snatches on the minute for 12 minutes (Record Final Weight as Score) The goal here is to […]

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“When you have to make a choice and you don’t make it, that itself is a choice.” – William James

Every 1 min for 12 mins:

3 Power Snatches, pick load

In part 1, we’ll complete 3 power snatches on the minute for 12 minutes (Record Final Weight as Score)
The goal here is to start light and gradually increase to a challenging, but good looking set of 3
Athletes can also stay light and focus on technique

POWER SNATCH
Over the 12 minutes, athletes will complete 3 reps every minute
There is the option to increase in weight, or to stay at the same weight across to focus even more on technique
These are intended to be touch and go repetitions, not singles

Complete as many rounds as possible in 12 mins of:

12 Power Snatches, 95/65 lbs

12 Push-ups

12 Chest-to-bar Pull-ups

GENERAL
The Power Snatch is the focus of this two part workout
Looking for athletes to choose weights and variations that allow them to complete 3+ rounds in “High Noon”

POWER SNATCH
In part 1, we’ll complete 3 power snatches on the minute for 12 minutes (Record Final Weight as Score)
The goal here is to start light and gradually increase to a challenging, but good looking set of 3
Athletes can also stay light and focus on technique
The weight in “High Noon” should be a load that athletes can complete within 3 sets each round

PUSH-UPS & CHEST TO BAR PULL-UPS
To keep the reps/variations as prescribed, we recommend that athletes be able to complete the 12 reps unbroken when fresh
Within the workout, we’re looking to complete these movements within 3 sets

STRATEGY
ALL MOVEMENTS
Small bites on each of these movements is what will likely keep athletes moving forward while avoiding burnout
Even though we could go big sets, smaller sets are likely what we should do to stay consistent and keep our resting to a minimum
2-3 sets is the magic number for each of these
Choose the one that allows you to think less and rest less
2 Sets: 6-6 or 7-5
3 Sets: 5-4-3 or 4-4-4

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SHRED CrossFit WOD 11/4/19 – ‘Open Concept’ https://www.shredcrossfit.com/shred-crossfit-wod-11-4-19-open-concept/ https://www.shredcrossfit.com/shred-crossfit-wod-11-4-19-open-concept/#respond Mon, 04 Nov 2019 01:00:32 +0000 https://www.shredcrossfit.com/?p=1806 “Everyone makes mistakes. Not everyone owns them.” Complete as many rounds as possible in 5 mins of: Row, 1000 m max rep Wall Balls, 20/14 lbs, 10/9 ft 5min. Rest Complete as many rounds as possible in 5 mins of: 50 Wall Balls, 20/14 lbs, 10/9 ft max rep Row Calories GENERAL On Monday’s during […]

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“Everyone makes mistakes. Not everyone owns them.”

Complete as many rounds as possible in 5 mins of:

Row, 1000 m

max rep Wall Balls, 20/14 lbs, 10/9 ft

5min. Rest

Complete as many rounds as possible in 5 mins of:

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

max rep Row Calories

GENERAL
On Monday’s during the Open, we give the option to complete the Open Workout or an Alternate Workout of similar time domain
Alternate Workout athletes will go in heat 1
Open Workout athletes will go in heat 2 and recruit heat 1 athletes to judge them IF NECESSARY

“”Open Concept”” consists of two short AMRAPS of wallballs and rowing
To get the most out of these 5-minute windows, we’re looking to bring a high intensity and choose the right wallball weight
The right weight for the wallball is something that athletes can complete the 50 reps in 1-2 sets
The windows today are too short to pick a weight that is too heavy, as it could cause athletes to stop moving
The goal is to keep moving as much as possible in the 5 minutes, so if they’re on the fence – go lighter
For part 1, we’ll cap the 1000 meter row at 4 minutes to give athletes at least 1 minute on the ball
For part 2, we’ll cap the 50 wallballs at 2:30 to give athletes at least half the time on the rower

STRATEGY
PART 1
Part 1 is a balance between the row and the wallballs
We want to be able to row fast and still hold on for big sets on the ball
Take for example:
Holding a 1:45 pace and a 1:50 pace is only a 10 second difference for a 1000 meter row
However, the athlete who went 10 seconds slower on the rower may be able to hold on for larger sets on the ball or rest less between sets
Move fast on the machine without having to take large breaks on the ball

PART 2
Part 2 is all about going big on the wallballs
The goal here is to just get to the rower and start pulling
Once your on the rower, take the first 10 pulls to catch your breath before gradually increasing your pace
A goal here can be to try to match or improve upon your pace from part 1

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