SHRED CrossFit WOD 4.4.20 – ‘Rancy’ (at home)

(equipment)

5 rounds for time of:

Run, 400 m

20 Alternating Dumbbell Snatches

20 Single Arm Dumbbell Overhead Squats

STIMULUS
You’ll complete the 3 listed movement for 5 total rounds
Choose a weight on the dumbbell power snatches that you can complete in 1 set within the workout
Single Arm Dumbbell Overhead Squats can be a very limited movement for many
Two different dumbbells may be used to tackle both movements with intended stimulus
Let’s treat the run as somewhat of a buy-in
The workout isn’t necessarily “won” there
It is “won” by thriving on the snatches and overhead squats
A helpful approach can be to establish your first round as your slowest, and then try to seconds faster with each round
Your score is total time of completion

SUBSTITUTIONS:
RUN
If unable to run outside, complete one of the following:

500 Meter Bike Erg

250 Meter Row

12/9 Calorie Assault Bike or Echo Bike

150 Meter Assault Runner

20 x 10 Meter Shuttle Runs

SINGLE ARM DUMBBELL OVERHEAD SQUATS
Single Arm Dumbbell Front Squats

WARM-UP
EMOM 12:
Minute 1: 100m Jog
Minute 2: 10 Cossack Squats (Alternating)
Minute 3: 20 Air Squats
Minute 4: 20 Dumbbell Swings

(no equipment)

5 rounds for time of:

Run, 400 m

20 Odd Object Ground-to-Overheads

20 Odd Object Squats

STIMULUS
You’ll complete the 3 listed movement for 5 total rounds
Set up your odd-object with a weight that you can complete each movement in 1-2 sets within the workout
Let’s treat the run as somewhat of a buy-in
The workout isn’t necessarily “won” there
It is “won” by thriving on the ground to overhead and the squats
A helpful approach can be to establish your first round as your slowest, and then try to be seconds faster with each round
Your score is total time of completion

SUBS
RUN
If unable to run outside, complete one of the following:

20 x 10 Meter Shuttle Runs

WARM-UP
EMOM 12:
Minute 1: 100m Jog
Minute 2: 10 Cossack Squats (Alternating)
Minute 3: 20 Air Squats
Minute 4: 20 Odd-Object Swings (chest high)