SHRED CrossFit WOD 10.16.20 – ‘Triple Crown’

For time:

Bike, 3000 m

30 Weighted Box Step-ups, 70/50 lbs, 24/20 in

30 Power Cleans, 135/95 lbs

WORKOUT BRIEF
DESCRIPTION
Finishing out the week with a 3-station chipper workout
While there are two weightlifting movements and one cardio movement, you’ll likely spend just as much time on the cleans and step-ups as you did on the bike
We expect this piece to take between 10-15 minutes to complete

BIKE
If you’re short on Bikes, there are a few options:
Stagger heats by 8 minutes
Put athletes on a different machine
Start athletes on opposite ends of the workout

How to change the Assault Bike to meters:
Step 1: Begin by hard resetting the bikes computer. This action is achieved by holding down the ‘STOP’ button until you hear a beep.
Step 2: Push down the START and ENTER buttons simultaneously until the display reads the word ‘DISTANCE’.
Step 3: Press the UP/DOWN arrows to display the ‘KILOMETERS’ reading (instead of miles) and press ENTER.
See all the way down the page for Bike “”modifications””

SINGLE DB / KB BOX STEP-UPS
You can hold the single dumbbell/kettlebell wherever is most comfortable during this station (hang, shoulder, goblet)
This should be a challenging weight, but one that allows for at least 10 reps at a time (3 sets total)
Alternate legs every rep for a total of 15 each side
Finish on top of the box with the body at full extension
* Be sure to perform full step, to full extension, up with one leg…not assisting the step up with the other leg. *

POWER CLEANS
Choose a weight here that you could could cycle for 12+ unbroken reps when fresh
Within the workout today, we’re looking for very fast singles or quick sets
To put a number to it, this should be a station you can finish in about 3 minutes (10 reps on the minute)

MODIFICATIONS
3,000 METER ASSAULT BIKE
Equal Meters Any Bike
1,500 Meter Row
1,200 Ski
1,200 Meter Air Runner

30 SINGLE DUMBBELL/KETTLEBELL BOX STEP-UPS
60 Single Dumbbell Reverse Lunges
60 Jumping Lunges

30 POWER CLEANS
30 Double Dumbbell Power Cleans
60 Single Dumbbell Power Cleans

STRATEGY
GENERAL
We can work a tempo in today’s workout to maximize our effort on each station
The theme will go as follows:
Bike: Strong Start
Step-ups: Smooth Through the Middle
Power Cleans: Strong Finish

BIKE
Open up with a decent pace on the machine knowing that the cycle speed on the step-ups that follows is a lot slower

SINGLE DB/KB BOX STEP-UPS
Get the bell into a comfortable position, likely on one shoulder, to settle in for an “unbroken” effort
The slower cycle time allows you to catch your breath from the strong bike effort

POWER CLEANS
With this being the last movement, look to be aggressive here
There are a few options on how to approach this station:
Fast pace between single repetitions
Work through smaller sets throughout (3’s, 5’s, 6’s)
Max set to start, singles in the middle, max set to finish