SHRED CrossFit WOD 1/7/20 – ‘Zoolander’

Complete as many rounds as possible in 15 mins of:

30 Double Unders

10 Power Cleans, 155/105 lbs

30 Double Unders

10 Lateral Burpee Over Bars

STIMULUS
The Power Clean is a big focus of this two part workout
Our strength/technique piece is designed to prime us for the power cleans in the workout
Choose a barbell weight for “Zoolander” that you could cycle for 10+ reps unbroken when fresh, knowing you’ll likely opt for quick singles or small sets during the workout
The double under sets are meant to be small, something that will ideally be completed unbroken each time (adjust reps/variations as needed)
For the lateral barbell burpees, you can step or jump out of the burpee, but must take off and land with two feet when jumping over the bar
Your score today is total rounds and reps completed across the 15 minutes
We can expect to complete somewhere around 5 rounds today

MOVEMENT SUBS:
DU
Reduce Reps
30 Seconds of Practice
45 Single Unders

STRATEGY
DOUBLE UNDERS
With small sets of double unders today, let’s aim to complete these in 1-2 sets (30, 15-15, or 20-10)
One thing that makes a huge difference in a workout with a lot of transitions to and from the rope is making sure to place the rope down neatly
For Example: Say you were to get 5 rounds and spend 10 seconds gathering your rope every time – that is over a minute and a half lost to simply finding your rope

POWER CLEANS
Singles are likely the most consistent option across the board, as we have to come back down to the ground anyways
The one place you could change your speed is by adjusting the speed between reps
When deciding on your speed between reps, in the grand scheme of the workout, make sure to find a pace that doesn’t negatively effect the other movements
If you do want to ‘touch and go’ these sets, consider the following options:
1 Set: 10
2 Sets: 5-5
3 Sets: 4-3-3
4 Sets: 4-3-2-1
5 Sets: 2’s

LATERAL BARBELL BURPEES
The lateral barbell burpees are very much like the power cleans in that we just want to keep moving forward
Find a steady pace for these 10 reps that allows you to immediately transition back to your rope for the double unders
Smooth is fast in this 15 minute workout