SHRED CrossFit WOD 12/2/19 – ‘Flinstones’

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

Complete as many rounds as possible in 20 mins of:

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

40/30 Row or Bike Calories

30 Toes-to-bars

20 Alternating Dumbbell Snatches, 70/50 lbs

GENERAL
In this longer AMRAP workout, we’re looking to choose weights and variations that allow us to complete somewhere in the 1+ to 2+ round range
This works out to 1 round every 8-12 minutes

WALLBALLS
Choose a weight / rep scheme that allows the 50 reps to be completed in 3 minutes or less on the first round

BIKE/ROW
If unable to Bike/Row, complete one of the following:
600 Meter Run
If short on bikes/rowers, stagger heats by about 4 minutes

TOES TO BAR
Choose a rep scheme or variation that you could complete 15+ reps unbroken when fresh
Mods:
reduce reps
kipping toes to vicinity (maintain rhythm)
Kipping leg raises (maintain rhythm)
kipping knees to chest/waist

DUMBBELL SNATCHES
Going on the heavier side with the dumbbell today
Choose a weight that allows the 20 reps to be completed under 2 minutes

STRATEGY
GENERAL
With these large rep schemes and a longer workout, chipping away at manageable sets over the 20 minutes is the name of the game

WALLBALLS
Let’s aim to complete the wallballs in 3-5 Sets:
3 Sets: 25-15-10
4 Sets: 20-10-10-10
5 Sets: 10’s

BIKE/ROW
There are two ways to attack the bike/row
Hold a steady pace and go for bigger sets of toes to bar
Try to hold a stronger pace and work through smaller sets of toes to bar

TOES TO BAR
No matter if you go for bigger sets or smaller sets, pick something that minimizes time spent not moving
Here are some options:
10 Sets of 3
12-10-8 or 10-10-10
5×6 or 6×5
8-8-7-7
8-7-6-5-4

DUMBBELL SNATCHES
There are two ways to approach the dumbbell snatches
1. Steady Singles, Resetting on the Ground: These are more challenging on the muscles because of the dead-stop, but easier on breathing and positioning (20 Sets of 1)
2. Small Touch and Go Sets: These are easier muscularly because of the help of momentum, but can be harder on breathing and positioning (5 Sets of 4, 4 Sets of 5, 2 Sets of 10)