SHRED CrossFit WOD 11/4/19 – ‘Open Concept’

“Everyone makes mistakes. Not everyone owns them.”

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