SHRED CrossFit WOD 9/13/19 – ‘Tummy Time’

“The man on top of the mountain did not fall there” – Vince Lombardi

‘Tummy Time’

GENERAL
“”Tummy Time”” is a down and back triplet workout that should take between 15-22 minutes to complete

TOES TO BAR & DEADLIFTS
Choose a toes to bar variation and deadlift weights that you could complete at least the set of 15 unbroken when fresh
Within the workout, these should be variations and weights that allow you to complete each round within 3 sets

LATERAL BARBELL BURPEES
On the lateral bar burpee, you do not have to stand to full extension when jumping over
You can step up or jump up out of the burpee, but must have a two foot jump over the bar

STRATEGY
TOES TO BAR & DEADLIFTS
Less is more on the toes to bar and deadlifts, especially since we climb back up to 12 and 15 reps of each movement following the set of 9

Breaking these up early on often can help minimize long breaks and excess muscular fatigue

The goal is to break these up before hit a big wall in order to come back strong for the next set

Below are some thoughts on how to approach each set:

Sets of 15:
5 Sets: 3-3-3-3-3
4 Sets: 4-4-4-3
3 Sets: 5-5-5
2 Sets: 8-7
Sets of 12:

4 Sets: 3-3-3-3
3 Sets: 4-4-4
2 Sets: 6-6
Sets of 9:

3 Sets: 3-3-3
2 Sets: 5-4

LATERAL BAR BURPEES
The goal is to simply find a solid rhythm on the lateral bar burpees
The benefit to going smaller sets on the deadlifts and toes to bar is that it helps you keep a good pace on the burpees
If you know you’re trying to go for a set of 12 unbroken toes to bar after the burpees, you’re probably going to slow down your burpee pace quite a bit
If you know you’re doing sets of 3-4, you can push the pace on the burpees more knowing that you just have to complete a small set