Shred Crossfit | Dublin Ohio Crossfit Gym https://www.shredcrossfit.com Thu, 09 Jul 2020 18:08:30 +0000 en hourly 1 https://wordpress.org/?v=5.3.2 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 7.10.20 – ‘Dirt Nap’ https://www.shredcrossfit.com/shred-crossfit-7-10-20-dirt-nap/ Fri, 10 Jul 2020 00:00:10 +0000 https://www.shredcrossfit.com/?p=2237 “Our patience will achieve more than our force.” – Edmund Burke Back Squat 3-6-12 Before completing the conditioning piece, we’ll spend some time getting under heavier loads Make quality of movement a priority over weight lifted Aim to start heavier and gradually reduce the weight over the 12-15min of work. 3 rounds for time of: […]

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“Our patience will achieve more than our force.” – Edmund Burke

Back Squat 3-6-12

Before completing the conditioning piece, we’ll spend some time getting under heavier loads
Make quality of movement a priority over weight lifted
Aim to start heavier and gradually reduce the weight over the 12-15min of work.

3 rounds for time of:

15 Hang Squat Cleans, 115/85 lbs

15 Lateral Bar Burpees

WORKOUT BRIEF
DESCRIPTION
In this couplet, we have a short-range sprint effort
Scores for the last time this workout was completed ranged from 4-10 minutes

HANG SQUAT CLEANS
Today is a day that we are looking to hold onto the barbell for larger rep counts, versus smaller sets
Barbell weight selection is the most important piece of getting the right stimulus
Choose a weight that you are confident in completing with 1 just break during the workout
If you’re on the fence, go with the lighter option and cycle big sets

LATERAL BARBELL BURPEES
For the lateral barbell burpee, you can jump-up or step-up out of the bottom
A two foot takeoff over the bar is prescribed
You do not have to stand to full extension when jumping over the bar

MODIFICATIONS
HANG SQUAT CLEANS
Double Dumbbell Hang Squat Cleans (15 Reps)
Single Dumbbell Hang Squat Cleans (10 Reps Each Side)
Medicine Ball Squat Cleans (20 Reps)
Wallballs (30 Reps)
Jumping Air Squats (45 Reps)

LATERAL BARBELL BURPEES
Lateral Dumbbell Burpees
Regular Burpees

STRATEGY
LATERAL BARBELL BURPEES
Although a short-range sprint, we still need to pace the burpees relative to our conditioning
What is more important than cycling the burpees quickly is the need for large sets on the barbell
We aren’t going to stop on the burpees, but we absolutely can stop on the barbell
A good mindset on this station is to try and get a little faster with each round
This will help you effectively pace these out from the beginning and allow you to thrive on the hang squat cleans

HANG SQUAT CLEANS
One break on the barbell is ideal from the beginning
Your options include (8-7) (9-6) (10-5)
Cycling big sets does not mean you have to move like your hair is on fire
What will likely be more beneficial is trying to move as efficiently as possible through each rep
Smooth, controlled movement allows you to stay composed during these large ranges of motion
Good movement also allows you to slow down your breathing and maintain a steady rhythm

 

 

 

 

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SHRED CrossFit WOD 7.9.20 – ‘Slumber Party’ https://www.shredcrossfit.com/shred-crossfit-wod-7-9-20-slumber-party/ Thu, 09 Jul 2020 17:42:56 +0000 https://www.shredcrossfit.com/?p=2235 2 rounds for time of: 20 Push Jerks, 135/95 lbs — then — 4 rounds of Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats — then — Run, 800 m WORKOUT BRIEF DESCRIPTION This medium to long range workout combines gymnastics, weightlifting, and mono-structural components The mix of movements, while challenging, will allow for minimal […]

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2 rounds for time of:

20 Push Jerks, 135/95 lbs

— then —

4 rounds of Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats

— then —

Run, 800 m

WORKOUT BRIEF
DESCRIPTION
This medium to long range workout combines gymnastics, weightlifting, and mono-structural components
The mix of movements, while challenging, will allow for minimal rest over the 2 rounds
The rest is minimal due to the light-moderate weight barbell, constant rotation of muscle groups in Cindy, and the nature of running
The intended time range for this workout is between 15-25 minutes

PUSH JERKS
Choose a light to moderate weight barbell that you could complete for 20+ unbroken reps when fresh
Within the workout, we’re looking for these 20 reps to be cleared in 1-3 quick sets
The bar will start on the ground and you’ll clean it to the front rack for the first rep of each set
These should be completed as Push Jerks instead of Push Presses – you must receive overhead with a slight knee bend

CINDY
1 Round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats
Choose a rep number or variation for the upper body movements that allows you to complete them in 1-2 sets within the workout

RUN
See further down the page for 800 meter run substitutions

MODIFICATIONS
PULL-UPS
Reduce Reps
Banded Pull-ups
Ring Rows
Strict Pull-ups (3)
Dumbbell Rows From Plank Position (Equal Reps Each Side)
Single Dumbbell Bent Over Rows (2x Reps Each Side)

PUSH-UPS
Reduce Reps
Elevate Hands to Box or Bench
Knee Push-ups

800 METER RUN
1000 Meter Row
1600 Meter Bike Erg
800 Meter Ski Erg
50/35 Calorie Assault or Echo Bike
600 Meter Trueform
60 Shuttle Runs [10 Meters]

STRATEGY
GENERAL
A 2-round workout is a great test of effective pacing
A goal today can be to keep you 1st round and 2nd round within 10-20 seconds of each other
Take a look at your time after finishing the first 800 meter run
Look to just about double up the time listed on the clock for your overall score

PUSH JERKS
Starting the workout with the push jerks and coming off the 800 meter run in the second round are nice incentives to push through larger sets
Breaking these up too much also means more power cleans and more time spent not moving
Look to get slightly outside of your comfort zone here without hitting a wall
Consider the following sets:
1 Set: 20
2 Sets: 10-10 or 12-8
3 Sets: 8-7-5 or 10-5-5

“CINDY”
The most important movements in these 8 total rounds of “Cindy” are the pull-ups and push-ups
These are the stations that we really have the potential of getting stuck on
Taking 1 quick break from the beginning may be most consistent while preventing burnout
A quick 3-2 on the pull-ups and 5-5 on the push-ups will be common options here
Slowing down the air squats can give you more time to recharge the upper body

RUN
Run at a moderate pace for your opening 800 meters that allows you to thrive on the 20 push jerks that follow
It is better to run a touch slower in order to hang on for bigger sets on the barbell
Your second 800 is ideally completed at a faster pace than the first 800
It can be helpful here to try and increase your speed with each 200 meter stretch
The first 200 will be likely the slowest, as you’re just finishing out “Cindy”
As the distance remaining decreases, try to increase your pace

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SHRED CrossFit WOD 7.2.20 – ‘Strict Press Lynne’ https://www.shredcrossfit.com/shred-crossfit-wod-7-2-20-strict-press-lynne/ Thu, 02 Jul 2020 00:00:22 +0000 https://www.shredcrossfit.com/?p=2232 “I define anxiety as experiencing failure in advance.” – Seth Godin 5 rounds for quality of: Max Reps Strict Press, 95/65 lbs Max Rep Strict Pullup Rest 3 mins WORKOUT BRIEF DESCRIPTION Today’s workout is a spin on the benchmark workout “Lynne” The original workout is bench press and kipping pull-ups, while this version features […]

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“I define anxiety as experiencing failure in advance.” – Seth Godin

5 rounds for quality of:

Max Reps Strict Press, 95/65 lbs

Max Rep Strict Pullup

Rest 3 mins

WORKOUT BRIEF
DESCRIPTION
Today’s workout is a spin on the benchmark workout “Lynne”
The original workout is bench press and kipping pull-ups, while this version features strict press and strict pull-ups
You will complete max unbroken reps of strict press before moving on to max unbroken reps of strict pull-ups
There is no rest between the strict press and strict pull-ups, as you’ll move directly from one station into the next
Following your max set of strict pull-ups, you’ll rest 3 minutes before beginning the next round
Record total reps [strict press + strict pull-ups] for each round
Your final score is the sum total of your 5 rounds

STRICT PRESS
The weight on the barbell should be something on the lighter side
When fresh, this should be a load that you could strict press for 20+ reps unbroken
The barbell will come from the ground – meaning you’ll power clean it to the front rack for the first rep

STRICT PULL-UPS
If you have 15+ unassisted strict pull-ups unbroken when fresh, let’s complete this station as written
If you’re not quite there, consider a light band, ring rows, or another variation listed in “modifications”
Within the workout, we want to be able to complete at least 7 reps per round to get the right stimulus

MODIFICATIONS
STRICT PRESS
Single Dumbbell Strict Press (Hands on Heads of Bells)
Single Dumbbell Strict Press (Max Each Side)
Odd Object Strict Press Video

STRICT PULL-UPS
Reduce Reps
Banded Strict Pull-ups
Ring Rows
Inverted Bar Rows
Renegade Rows (Equal Reps)
Dumbbell Rows From Plank Position (Equal Reps Each Side)

STRATEGY
GENERAL
Due to the format of the workout, there truly is no strategy
With the long built in rest and alternating press and pull, the goal is to hold on for as big of a set as you can
The plan is to go until you cannot go anymore
You can pause in a dead hang and on the shoulders, but once you fail a rep, the set is over
In a lot of workouts, we would say that we want to stay consistent across the board, but that isn’t the case here
There will likely be some fall off of reps, and that’s ok
Treat each set like it’s own workout and hold on until you can’t

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SHRED CrossFit WOD 7.1.20 – ‘Dirt Devil’ https://www.shredcrossfit.com/shred-crossfit-wod-7-1-20-dirt-devil/ Wed, 01 Jul 2020 00:00:37 +0000 https://www.shredcrossfit.com/?p=2230 “Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen Every 4 mins for 20 mins do: 5 Devil Press, 50/35 lbs 10 Over-and-Back Dumbbell Hops 15 Double Dumbbell Squats, 50/35 lbs 10 Over-and-Back Dumbbell Hops 5 Devil Press, 50/35 lbs WORKOUT BRIEF DESCRIPTION Working […]

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“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

Every 4 mins for 20 mins do:

5 Devil Press, 50/35 lbs

10 Over-and-Back Dumbbell Hops

15 Double Dumbbell Squats, 50/35 lbs

10 Over-and-Back Dumbbell Hops

5 Devil Press, 50/35 lbs

WORKOUT BRIEF
DESCRIPTION
Working through 5 fast paced intervals for today’s conditioning piece
You’ll complete the listed work for time and rest until the next 4-minute window begins
For Example: If the work takes you 3 minutes, you’ll have 1 minute to rest before the next round starts
To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest
Record your time for each interval, as your final score is the slowest of the 5
Rounds begin on the [0-4-8-12-16]

DUMBBELL MOVEMENTS
Let’s choose one dumbbell weight for both weighted movements today
This weight will likely be chosen off the more difficult movement, the Devil’s Press
This station combines a dumbbell burpee with a double dumbbell snatch
There is no pause at the shoulders on the way up, as the weight should travel overhead in one fluid motion
Choose a moderate weight that allows you to complete the 5 reps in around 30-40 seconds

OVER-AND-BACK HOPS OVER DUMBBELL
You’ll hop over 1 dumbbell for this station
Over and back is equal to 1 rep [20 total hops]

MODIFICATIONS
DEVIL’S PRESS
Reduce weight
10 Single Arm Devil’s Press (5 Each Side)
x10 AKBS

OVER-AND-BACK DUMBBELL HOPS
20 Double Unders or 40 Single Unders
25 Line Hops

DOUBLE DUMBBELL SQUATS
Reduce weight
20 Single Dumbbell Goblet Squats
Air squats

STRATEGY
GENERAL
With rest built in to each piece, look to move with a purpose through these 5 stations
Since the score is the slowest of the 5 rounds, this should be a hard, but sustainable pace
It can be helpful to declare your first round as the slowest round
From there, look to hold that speed or find one place to pick up the pace
In a workout like this, simply increasing your transition time from one movement to the next can help you decrease your score each round
After the first round, you’ll have a good sense of what to expect and will better understand where you can gain some time

DEVIL’S PRESS
The Devil’s Presses start and end each round
Coming off rest and knowing rest is coming is a nice incentive to stay pushing forward
While it is a challenging movement, it’s also a relatively slow developing movement
Breathing out in the bottom of the burpee and after the “swing” overhead can make this station more manageable

HOPS & SQUATS
Move at a pace on your first set of 10 hops that allows you to thrive through the squats
The squats are truly the only place we’d stop moving, so look to hold on for unbroken sets throughout if possible
After the first round, you’ll also have a better idea of how these movements impact each other
You may be feel like you’re able to increase your hop speed or squat cycle time to improve your score in the next round

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SHRED CrossFit WOD 6.30.20 – ‘Underground’ https://www.shredcrossfit.com/shred-crossfit-wod-6-30-20-underground/ Tue, 30 Jun 2020 00:00:06 +0000 https://www.shredcrossfit.com/?p=2228 “Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali For time: 100 Double Unders 50 AbMat Sit-ups 25 Handstand Push-ups 80 Double Unders 40 AbMat Sit-ups 20 Handstand […]

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“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali

For time:

100 Double Unders 50 AbMat Sit-ups 25 Handstand Push-ups

80 Double Unders 40 AbMat Sit-ups 20 Handstand Push-ups

60 Double Unders 30 AbMat Sit-ups 15 Handstand Push-ups

40 Double Unders 20 AbMat Sit-ups 10 Handstand Push-ups

20 Double Unders 10 AbMat Sit-ups 5 Handstand Push-ups

* Every 3 mins (starting at 0:00) complete: 15/12 Bike Erg Calories

WORKOUT BRIEF
DESCRIPTION
Bike/Row calories every 3 minutes will interrupt your progress on the 3 other movements in todays high-rep workout
Every 3 minutes [starting at 0:00] you’ll complete 12/9 Bike / Row calories
With whatever time remains in the 3-minute window, you’ll complete as many reps as you can on the “scored portion” of the workout
This should work out to roughly 1 minute of biking and 2 minutes spent on the double unders, sit-ups, and/or hand stand push-ups
After getting off the bike, you’ll pick up wherever you left off in the workout
Bike efforts take place on the [0-3-6-9-12-15-18-21-24-27…]
We’ll cap this workout at 30 minutes
If you hit the cap, put 30:00 as your score and note total completed reps

DOUBLE UNDERS
If you have 80+ unbroken double unders when fresh, look to complete this station as written
If you’re not quite there, see the “modifications” section for variations and time caps for each round

HAND STAND PUSH-UPS
Pick a number or variation that you allows you to clear the first set of handstand push-ups in around 1:45 or less
BIKE
If you’re short on bikes, stagger athletes by 2 minutes

MODIFICATIONS
DOUBLE UNDERS
Reduce Reps
Single Unders
150
120
90
60
30
Time Caps
2:00
1:40
1:20
1:00
0:40

HANDSTAND PUSH-UPS
Reduce Reps
Hand release pushups
Regular Push-ups With Hands on Box or Bench

BIKE / ROW
12/9 Calorie Echo Bike
200 Meter Run

STRATEGY
GENERAL
While this looks like a ton of work on paper, the workout is very front loaded
Progress will feel slow initially, but will speed up as the workout moves along
The majority of the work takes place in the first two rounds
Staying laser focused on 1 station at a time can help this descending rep workout feel more manageable
It can be helpful to think of each of these windows as 3-minute AMRAPs instead of a big “for time” workout

BIKE / ROW
While there is a big payoff for putting out on the bike/row, this may be the best station to just keep moving forward
This is the simplest movement in the workout other than the sit-ups
Moving at a steady pace will allow you to catch your breath and “reload” for the challenging movements that follow, while still getting off the machine in a respectable time
Getting off the bike in 1 minute means you’ll have twice as much time for the scored movements
On the bike/row, cruising around 65/60 RPMs will get you done in this time frame without smashing you for the other stations

DOUBLE UNDERS, SIT-UPS, HANDSTAND PUSH-UPS
The big thing to take into consideration here is how to approach the double unders and handstand push-ups
With a heavily front loaded workout, it’s all about getting through the first 2 rounds efficiently
Break up these movements before you feel like you’re going to hit failure
This allows you to rest less between sets and sustain your pace through the final 3 rounds
Being slightly more conservative in the first 2 rounds can afford you the opportunity to be more aggressive as the reps get smaller

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SHRED CrossFit WOD 6.29.20 – ‘Laces Out’ https://www.shredcrossfit.com/shred-crossfit-wod-6-29-20-laces-out/ Mon, 29 Jun 2020 18:43:36 +0000 https://www.shredcrossfit.com/?p=2226 “Laziness, doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do.” – Jocko Willink Front Squat 10-8-6-4-2 Complete sets every 3 mins. FRONT SQUAT Athletes will have 15 minutes to build in weight or remain the same weight across all 5 sets. MODS: […]

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“Laziness, doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do.” – Jocko Willink

Front Squat 10-8-6-4-2

Complete sets every 3 mins.

FRONT SQUAT
Athletes will have 15 minutes to build in weight or remain the same weight across all 5 sets.
MODS:
squat therapy
KB or DB goblet squat

Complete as many rounds as possible in 18 mins of:

6 Bar Muscle-ups

9 Push Press, 135/95 lbs

15 Deadlifts, 135/95 lbs

21 Wall Balls, 20/14 lbs

WORKOUT BRIEF
DESCRIPTION
Combining gymnastics and weightlifting in this longer AMRAP workout
With each station, we’ll alternate between pulling and pressing movements
Choose weights and variations that allow you to complete 4+ rounds today
This works out to a round at least every 4:30

BAR MUSCLE-UPS
If you have over 9 unbroken bar muscle-ups when fresh, let’s complete this station as written
If you’re not quite there, consider reducing the reps or choose a substitution from the list further down the page

BARBELL MOVEMENTS
Pick your barbell weight based off the push press, as it is the more challenging of the two at this weight
Use a load that you can complete the 9 push presses within 2 sets during the workout

WALLBALLS
Use a weight that you could complete for 30+ reps unbroken when fresh
Men throw to a 10ft. target
Women throw to a 9ft. target

MODIFICATIONS
BAR MUSCLE-UPS
Reduce Reps
Jumping Bar Muscle-ups
Banded Bar Muscle-ups
12 Chest to Bar Pull-ups
15 Pull-ups
6 Strict Pull-ups

PUSH PRESS
Reduce weight
Double Dumbbell Push Press
Single Dumbbell Push Press

DEADLIFTS
Reduce weight
Double Dumbbell Deadlifts
Single Dumbbell Deadlifts

WALLBALLS
21 Jumping Air Squats
21 Med ball squat and press

STRATEGY
GENERAL
With a longer time to work today, it’s all about chipping away at each movement
While you could complete big or unbroken sets with these weights and rep schemes, let’s aim for consistency over the 18 minutes of work
Imagining how you’ll be breaking this up 10-12 minutes into the workout can be helpful in coming up with a plan of attack from round one
The first two movements of each round will likely be more challenging than the last two
Break-up the deadlifts and wallballs in a way that allows you to thrive through the muscle-ups and push presses
See below for break-up options for each movement

BAR MUSCLE-UPS
1 Set: 6
2 Sets: 3-3
3 Sets: 2-2-2

PUSH PRESS
1 Set: 9
2 Sets: 5-4

DEADLIFTS
1 Set: 15
2 Sets: 10-5 or 8-7
3 Sets: 5-5-5 or 6-5-4

WALLBALLS
1 Sets: 21
2 Sets: 12-9
3 Sets: 7-7-7 or 8-7-6
4 Sets: 6-5-5-5

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SHRED CrossFit WOD 6.26.20 – ‘Red Zone’ https://www.shredcrossfit.com/shred-crossfit-wod-6-26-20-red-zone/ Fri, 26 Jun 2020 01:15:38 +0000 https://www.shredcrossfit.com/?p=2224 “Integrity is not a noun. It’s a verb.” 21-15-9-15-21 reps, for time of: Hang Power Snatch, 75/55 lbs Thruster, 75/55 lbs WORKOUT BRIEF DESCRIPTION Today’s couplet workout is all about weightlifting, as we alternate between 2 barbell movements The rep scheme works down from 21-9 and then back up to 21 Choose one light-moderate barbell […]

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“Integrity is not a noun. It’s a verb.”

21-15-9-15-21 reps, for time of:

Hang Power Snatch, 75/55 lbs

Thruster, 75/55 lbs

WORKOUT BRIEF
DESCRIPTION
Today’s couplet workout is all about weightlifting, as we alternate between 2 barbell movements
The rep scheme works down from 21-9 and then back up to 21
Choose one light-moderate barbell for both movements based on the movement that is more challenging for you
This should be a weight that allows you to cycle 30+ reps unbroken when fresh at the more challenging movement
Since this workout has fairly high reps with just one piece of equipment, go with a lighter weight if you’re on the fence between two options
You can expect this workout to take between [10-18] minutes to complete

HANG POWER SNATCH
The hang position is defined as anywhere about the knees
you’ll jump the weight overhead in one fluid motion
You can take a quick pause overhead to regain composure then repeat

THRUSTERS
you’ll squat below parallel and jump the weight overhead
Note that there is no re-bend of the knees after the press – the knees should stay locked out

MODIFICATIONS
HANG POWER SNATCH
Single Arm Dumbbell Russian Swings or snatch (switch arms every 5 reps)
Kettlebell Swings
Slamballs

THRUSTERS
Single Dumbbell Goblet Thrusters
Wallballs

STRATEGY + WOD
GENERAL
If this was a normal 21-15-9 workout, we’d look to start smart on the 21’s to help us thrive through the 15’s and sprint through the final set of 9’s
In this workout, the reps go back up following the set of 9, so that strategy won’t be as effective
In this case, your set of 9 is essentially the “break” of the workout that bridges the gap between the larger sets
Take the full rep number into account when figuring your break-up plan
This will help you sustain your effort as you climb back up in reps on the second half
Even though we’re only using a single barbell, don’t be afraid to break this up into quick sets with very short breaks (Under 10 Seconds) between
Once you have your plan in place, do you best to stick with it
Consider the following break-up options for each round:
Rounds of 21:
1 Set: 21
2 Sets: 11-10
3 Sets: 8-7-6

Rounds of 15:
1 Set: 15
2 Sets: 8-7
3 Sets: 5-5-5

Round of 9:
1 Set: 9
2 Sets: 5-4
3 Sets: 4-3-2

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SHRED CrossFit WOD 6.25.20 – ‘Onside Kick’ https://www.shredcrossfit.com/shred-crossfit-wod-6-25-20-onside-kick/ Wed, 24 Jun 2020 23:53:59 +0000 https://www.shredcrossfit.com/?p=2222 “Success is the ability to go from one failure to another with no loss of enthusiasm.” – Winston Churchill As many reps as possible in 16 mins of: 3 Toes-to-bars 3 American Kettlebell Swings, 53/35 lbs 6 Toes-to-bars 6 American Kettlebell Swings, 53/35 lbs 9 Toes-to-bars 9 American Kettlebell Swings, 53/35 lbs … Continue adding […]

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“Success is the ability to go from one failure to another with no loss of enthusiasm.” – Winston Churchill

As many reps as possible in 16 mins of:

3 Toes-to-bars

3 American Kettlebell Swings, 53/35 lbs

6 Toes-to-bars

6 American Kettlebell Swings, 53/35 lbs

9 Toes-to-bars

9 American Kettlebell Swings, 53/35 lbs

… Continue adding 3 reps each round to each movement until time expires.

* After each set of T2B and AKBS, perform a 50ft. bear crawl.

WORKOUT BRIEF
DESCRIPTION
Todays triplet workout has a bodyweight focus and targets the core, shoulders, and legs
While bear crawl distance remain at 50 feet, the toes to bar & KBS will climb by 3 reps each round
Your score at the end of the 16 minutes is total rounds + reps
For Example: If you finish the round that began with 18 toes to bar and complete 3 toes to bar into the round of 21, your score would be 18+3
Only count fully completed 50 foot distances towards your score [count as 50 reps]
You can expect to get either to or through the round of 18 toes to bar at the end of 16 minutes

TOES TO BAR
If you have 15+ toes to bar unbroken when fresh, let’s complete this station as written
If you’re not there yet, consider reducing the volume each round or choose a sub from “modifications”
If you’re adjusting the volume, you could climb by 1-2 reps each round instead of 3:
Climb By 1’s: 1-2-3-4-5…
Climb By 2’s: 2-4-6-8-10…

AKBS
This is full AKBS finishing overhead
With the weight chosen, athletes should be able to compete 25+ KBS or more when fresh.

BEAR CRAWL
The Bear Crawl isn’t a movement we do often, but it pairs well with toes to bar and KBS today, as it will also challenge the midline, shoulders, and legs
If you want a beefed up version of the bear crawl, complete a 25-50′ handstand walk or the dumbbell bear crawl

MODIFICATIONS
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbow/Chest/Waist

AKBS
Russian KBS
KB DL or KB SDLHP
BEAR CRAWL
15 Push-ups
100 Meter Farmers Carry
100 Meter Weighted Run
50′ Handstand Walk
50′ Dumbbell Bear Crawl

STRATEGY + WOD
GENERAL
To stop your progress on the bear crawls might just take more energy than completing the 50 feet unbroken
Rather than taking break on these horizontal movements, look to continuously move forward at a steady pace
The main priority is to find the ideal break-up strategy for your climbing reps of toes to bar
The reps listed in the workout description (3-6-9) are low, and essentially serve as a buy-in for the high reps later in the workout
Keep the later rounds in mind, as the workout truly begins when the reps reach double digits (12-15-18…)
The workout will come down to finding a way to stay moving on the bar, with the goal being to find the break-up strategy that maximizes your current ability on this movement
There is no set too small, as quick sets of 1-3 are definitely on the table, especially if you find high rep toes to bar challenging
For Example: You can very well clear a set of 15 toes to bar in very quick sets of 3 faster than 2 bigger sets of 8-7 with a long break between
If you find yourself standing around a lot on the toes to bar, don’t feel like you have to stick to a specific rep scheme
Adjust as needed during the workout to minimize time spent not moving

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SHRED CrossFit WOD 6.24.20 – ‘Hook & Ladder’ https://www.shredcrossfit.com/shred-crossfit-wod-6-24-20-hook-ladder/ Wed, 24 Jun 2020 00:00:54 +0000 https://www.shredcrossfit.com/?p=2220 “I don’t like that man. I should get to know him better.” – Abraham Lincoln Every 2 mins for 10 mins: Push Jerk 3 Push Jerks, pick load Athletes may choose to use the same weight across all 5 sets or increase weight each set. Athletes may scale to push press or strict press if […]

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“I don’t like that man. I should get to know him better.” – Abraham Lincoln

Every 2 mins for 10 mins: Push Jerk

3 Push Jerks, pick load

Athletes may choose to use the same weight across all 5 sets or increase weight each set.
Athletes may scale to push press or strict press if needed.

On the 0:00:

30 Lateral Bar Burpees

30 Power Clean & Jerks, 95/65 lbs

— then —

On the 5:00:

2 rounds of:

15 Lateral Bar Burpees

15 Power Clean & Jerks, 95/65 lbs

— then —

On the 10:00:

3 rounds of:

10 Lateral Bar Burpees

10 Power Clean & Jerks, 95/65 lbs

WORKOUT BRIEF
DESCRIPTION
Each round of todays interval workout includes the same amount of work completed in 3 different iterations
The total amount of work in each 5-minute window is 30 reps at each movement
You’ll work through the listed reps and rest with whatever time remain until the next window
With rest built in, we’re looking to move quickly through each interval
To ensure you have enough rest built in, each piece should take less than 4 minutes to complete
This gives you at least 1 minute of rest before beginning the next iteration
Record your time for each interval, as your final score is the sum total of these 3 efforts

LATERAL BURPEES
This movement is completed laterally over the barbell
The chest and thighs hit the floor in the bottom
You can jump up or step up out of the burpee
The feet should pass over the barbell as you jump
There is no need to stand to full extension on the jump

CLEAN AND JERKS
We’ll use a light-moderate load here, with the emphasis on cycling larger sets
This should be a weight that you could complete for 30+ reps unbroken when fresh

MODIFICATIONS
CLEAN AND JERKS
DB clean & jerk
Kettlebell Swings
Slamballs

LATERAL DUMBBELL BURPEES
Regular Burpees

STRATEGY + WOD
GENERAL
With built in rest between rounds, look to move with a purpose through each station
While the reps looks different in each interval, the overall workload is the same
That being said, aim to keep these 3 scores within 10-15 seconds of each other
Use your first interval score to guide your efforts in the second and third

LATERAL BURPEES
Find a pace for your burpees that supports your plan on the clean and jerks
If we had to pick, it’s better to slow these down a touch in order to go bigger on the barbell
You’ll always be moving here, so find a steady rhythm and keep breathing

CLEAN AND JERKS
This is the most important movement in the workout, as it is the only one we would stop moving on
Plan out your breaks ahead of time and try to make them last less than 10 seconds
Keeping them to at least sets of 5 will make it easier
Consider the following sets in each interval
Set of 30:
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 15-10-5
4 Sets: 10-10-5-5
5 Sets: 10-5-5-5-5
6 Sets: 5-5-5-5-5-5

Sets of 15:
1 Set: 15
2 Sets: 10-5
3 Sets: 5-5-5

Sets of 10:
1 Set: 10
2 Sets: 5-5

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SHRED CrossFit WOD 6.23.20 – ‘Hot Route’ https://www.shredcrossfit.com/shred-crossfit-wod-6-23-20-hot-route/ Tue, 23 Jun 2020 17:34:47 +0000 https://www.shredcrossfit.com/?p=2218 “There is but one degree of commitment; total.” – Arnie Sherr In 18 mins do: Run, 1 mi then in the remaining time, AMRAP of: Single Arm Dumbbell Overhead Walking Lunge (Right Arm), 50/35 lbs, 50 ft Single Arm Dumbbell Overhead Walking Lunge (Left Arm), 50/35 lbs, 50 ft 30 Alternating Pistols 10 Devil Press, […]

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“There is but one degree of commitment; total.” – Arnie Sherr

In 18 mins do:

Run, 1 mi

then in the remaining time,

AMRAP of:

Single Arm Dumbbell Overhead Walking Lunge (Right Arm), 50/35 lbs,

50 ft Single Arm Dumbbell Overhead Walking Lunge (Left Arm), 50/35 lbs, 50 ft

30 Alternating Pistols

10 Devil Press, 50/35 lbs

WORKOUT BRIEF
DESCRIPTION
Today’s medium-long AMRAP 18 begins with a “buy-in” 1 mile run
The run only happens one time at the start of the workout
With whatever time remains in the workout following the run, you’ll complete as many rounds as you can of lunges, pistols & devils press
Your score will be the total number of rounds and reps of those 3 stations
You can expect the mile run to take between 6-9 minutes, giving you about 9-12 minutes to work through the scored portion of the workout

LUNGES
Choose a weight that allows you to complete the 50ft. with no more than one break

PISTOLS
Pistols are very challenging and require lots of strength and mobility in the hips and ankles
See modifications below

DEVIL PRESS
Choose a weight that would allow you to perform the Devil press with proper technique and no more than one break per 10 reps

MODIFICATIONS
1 MILE RUN
2,000 Meter Row
1,600 Meter Ski Erg
4,000 Meter Bike Erg
100/75 Calorie Assault or Echo Bike
1200 Meter Air Runner

LUNGES
Reduce weight
Goblet squat lunges
Body weight lunges
x50 DUs

PISTOLS
Pistol to a box
Hold onto rig or use bands
(athletes may use weight plate to elevate heal as well, if needed)
x35 air squats

DEVIL PRESS
Reduce weight
x20 DB planks position rows

STRATEGY + WOD
RUN
With challenging work ahead of you after the buy-in run, let’s move with intelligent intensity here
Imagine you’re going out for a 2-3 mile run instead of a 1 mile run
This smart pace will set you up nicely to keeping moving on the scored portion of the workout that takes place inside the gym

OH LUNGES & PISTOLS
The combination of these two movements will likely be very challenging on the upper body and midline
It’s important to find a speed from the first round of work that you see yourself sustaining in the rounds that follow
The reason we say “speed” instead of “break-up plan” is that you can still hold the same reps, but rest much longer between sets as the workout goes along
Instead of fixating on the rep number, try to clear each of these movements within a similar time frame across the workout
The “-“, or time between sets, can often be more important that the size of the sets themselves
Consider the following set numbers, while paying attention to how those sets will effect your rest time
OH LUNGES
1 Set: 50ft
2 Sets: 25ft-25ft
DEVIL PRESS:
1 Set: 10
2 Sets: 5-5
3 Sets: 5-3-2

 

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