SHRED CrossFit WOD 7.19.22

Tempo Bench Press 5×3 at 70% 1RM

Tempo = 3 sec down/no pause/1 sec up/no pause (3010)

Box Jump, pick height : 5×3

*6-8” below max height for 1 rep

Complete as many rounds as possible in 12 mins of:

Double Dumbbell Front Rack Walking Lunge, 50/35 lbs, 25 ft

5/4 Row Calories

Double Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft

10/8 Row Calories

Double Dumbbell Front Rack Walking Lunge, 50/35 lbs, 75 ft

15/12 Row Calories

Double Dumbbell Front Rack Walking Lunge, 50/35 lbs, 100 ft

20/16 Row Calories

Double Dumbbell Front Rack Walking Lunge, 50/35 lbs, 125 ft

25/20 Row Calories

Double Dumbbell Front Rack Walking Lunge, 50/35 lbs, 150 ft

STIMULUS and GOALS
The stimulus for this workout is moderate pacing. Athletes will be completing an ascending ladder of walking lunges (increasing by 25 ft each round) and row calories (increasing by 5/4 calories each round). Steady pacing on the row will allow athletes to keep their core engaged/stable during lunges.

First few rounds go by quickly, and then it starts to get real. Stay calm off the start and see if you can grind through each set of lunges until the end.