SHRED CrossFit WOD 7.29.20 – ‘Rest Stop’

Complete as many rounds as possible in 5 mins of:

Run, 400 m

2 rounds of Cindy

max rep Squat Cleans, 155/105 lbs

— rest 5min. —

Complete as many rounds as possible in 5 mins of:

Run, 200 m

3 rounds of Cindy

max rep Squat Cleans, 185/135 lbs

WORKOUT BRIEF
DESCRIPTION
Alternating between 5 minutes on and 5 minutes off in these fast paced intervals
After completing the listed running distance and rounds of “Cindy”, you’ll complete max squat cleans in the time remaining
With rest built in, the goal is to move quickly and rest as little as possible during the work window
Adjust the volume or movements as needed to give yourself at least 1 minute on the barbell each round
Your score for each round will be total squat cleans completed
Your final score for the workout is all three rounds of squat cleans added together

SQUAT CLEANS
To complete the weights as listed, we recommend having a max squat clean of at least 225/155
If you’re not there yet, consider dropping the weights down, at least for the final 2 barbells

CINDY
1 Round of “Cindy” is:
5 Pull-ups
10 Push-ups
15 Air Squats
With short time windows to work within, choose rep numbers or variations for the upper body movements that you see yourself being able to complete unbroken throughout

MODIFICATIONS
600 METER RUN
750 Meter Row
1,500 Meter Bike Erg
600 Meter Ski Erg
42/30 Calorie Assault or Echo bike
450 Meter Trueform
45 Shuttle Runs [10 Meters]

400 METER RUN
500 Meter Row
1,000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
300 Meter Trueform
30 Shuttle Runs [10 Meters]

200 METER RUN
250 Meter Row
500 Meter Bike Erg
200 Meter Ski Erg
12/9 Calorie Assault or Echo Bike
150 Meter Trueform
15 Shuttle Runs [10 Meters]

PULL-UPS
Reduce Reps
Banded Pull-ups
Ring Rows
Jumping Pull-ups
Strict Pull-ups (3)
Dumbbell Rows From Plank Position (5 Each Side)
Double Dumbbell Bent Over Rows (10 Reps)
Single Dumbbell Bent Over Rows (5 Reps Each Side)

PUSH-UPS
Reduce Reps
Elevate Hands to Box or Bench

STRATEGY
RUN
The run starts out most important with the 600 meter effort, as it will eat up most of the 5-minute window
The 200 meter run is the least important, as it is the shortest distance, there are 3 rounds of “Cindy” after, and the heaviest barbell to finish
The 400 meter run is somewhere in the middle of these two
The goal here is to move at a strong speed that allows you to thrive through the rounds of “Cindy”
The idea on these first two stations is to rest as little as possible, giving you maximum time on the barbell
“CINDY”
Push to complete the pull-ups and push-ups in as few sets as possible here
Always switching muscle groups and the urgency of the 5-minute windows are good incentives for big sets
We go from an upper body pull, to an upper body push, to a lower body push
This rotation means little interference between muscle groups, which allows for a higher intensity
As the rounds add up, a quick break on the push-ups (5-5) may be necessary

SQUAT CLEANS
With the bar coming back down to the ground each rep, quick singles are likely the most efficient option
The biggest things that will determine how many reps you can get are:
How much time you have on the barbell
How long you rest between single reps
Here are a few tips to help you squeeze out more reps:
Stay close to the bar between singles by keeping your “feet in cement”
Put both hands on the bar at the same time instead of one, then the other
Use the quick break between single reps to breathe and stay composed
Set a rhythm and stick to it knowing there is rest coming up