SHRED CrossFit WOD 5.13.20 – ‘Encore’ (at home)

Every 5 mins for 10 mins do:

21 Over-and-Back Dumbbell Hops

6 Dumbbell Devil Press, 50/35 lbs

21 Over-and-Back Dumbbell Hops

9 Double Dumbbell Clean&Jerks, 50/35 lbs

21 Over-and-Back Dumbbell Hops

12 Double Dumbbell Thrusters, 50/35 lbs

“Encore”
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Thrusters (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
12 Thrusters (50’s/35’s)

STIMULUS
DECSCRIPTION
A new round starts every 5 minutes in this interval workout (0-5-10-15)
You’ll quickly work through the stations listed and rest with whatever time remains until the next round begins
We’re looking for these rounds to take 4 minutes or less to complete so you have at least 1 minute to recover
The order of the dumbbell movements flip flops in rounds 3 and 4
Record your time for each of the 4 rounds – as your score is the total of these times added together

DUMBBELL MOVEMENTS
In order to maintain the faster paced stimulus of these rounds, choose weights that allow you to complete each dumbbell station unbroken
This should be a moderate set of dumbbells that is challenging, but manageable
If you’re on the fence – go on the lighter side and move faster
Decide what weight to used based on the toughest of the 3 movements for you – as we’re ideally using the same weight for all movements
Here are some things to consider:
Clean and Jerks:
Only 1 head of the dumbbell has to touch the floor outside of the feet in the bottom
You can push press or push jerk the dumbbells overhead
Devils Press:
This movement is a combination of a dumbbell burpee and a double dumbbell snatch
The chest should make contact with the floor on each rep
Swing the bells overhead without pausing at the shoulders

OVER AND BACK DUMBBELL HOPS
This movement is performed exactly as it sounds
Jump over the handle of 1 dumbbell with both feet
1 Rep: Over and Back (42 Total Jumps)

WARMUP
3 Sets
30 Second Front Plank
20 Jumping Jacks
10 Glute Bridges
5 Inchworm to Push-up

Single Dumbbell Warmup
Performed With Light Dumbbell:
10 Goblet Squats
10 Romanian Deadlifts (Each Side)
10 Single Arm Russian Swings
10 Strict Press (Each Side)
10 Goblet Squats

STRATEGY
GENERAL
With rest built in, let’s look to be intelligently aggressive
Knowing where to push and where to just move is important

OVER AND BACK HOPS
The Over and Back Hops are the best station to just move on
They are simply there to jack your heart rate up
If we move through the 21 reps out of control, it will make the dumbbell movements much more challenging
Keep moving, but control your breathing and rhythm so you can thrive on the dumbbells

DUMBBELL MOVEMENTS
The two most challenging stations will likely be the Thrusters and Clean and Jerks
These are the movements we should prioritize each round
Try to hold on for unbroken sets here if possible, with 1 break maximum
Creating small checkpoints every 3-6 reps can help you stay focused on the task at hand
The Devil’s Press are a grind, but those are essentially completed as single reps to finish out each round
Get your breather at the bottom of the burpee before going into the next rep

MODIFICATIONS:
OVER-AND-BACK DUMBBELL HOPS
42 Double Unders
42 Line Hops
42 Double Taps
42 Mountain Climbers (21 Each Leg)
65 Single Unders

THRUSTERS
12 Single Arm Dumbbell Thrusters
12 Goblet Thrusters
12 Medicine Ball Squat Clean Thrusters
12 Wallballs
12 Odd Object Thrusters
24 Jumping Air Squats
Barbell Thrusters (95/65)

CLEAN AND JERKS
Single Arm Dumbbell Clean and Jerks
Odd Object Clean and Jerks
Barbell Clean and Jerks (95/65)

DEVIL’S PRESS
Single Arm Devil’s Press
Burpee Box Jumps
Burpee Broad Jumps
Barbell Power Snatch (95/65)

MOVEMENT PREP
Warmup Set 1
With Lighter Weight:
12 Over-and-Back Dumbbell Hops
8 Thrusters
6 Clean and Jerks
4 Devils Press

Warmup Set 2
With Workout Weight:
8 Over-and-Back Dumbbell Hops
6 Thrusters
4 Clean and Jerks
2 Devils Press