HomeGrown AthletX - Functional Fitness
A: Power Snatch (Every 2min for 12min)
Set 1: 2/(1+1) @ 60%
Set 2: 2/(1+1) @ 65%
Set 3: 2/(1+1) @ 70%
Set 4: 2/(1+1) @ 70%
Set 5: 2/(1+1) @ 75%
Set 6: 2/(1+1) @ 75%
*this is written as 2 x 1+1. We want each complex to be the Hang Power Snatch + Power Snatch, drop bar then do Hang Power Snatch + Power Snatch.
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 10
10 Box Jump Overs (R+24/20, Rx20/16″)
10 Hang Squat Snatches (R+95/65, Rx 75/55)
MODIFICATIONS
BOX JUMP OVERS
200m Row or Ski
12/9 Calorie Bike
HANG SQUAT SNATCHES
Decrease Load
5 Hang Power Snatches + 5 Overhead Squats
There is a lot of ‘jump and land’ between the Box Jump Over & Hang Squat Snatch, which keep the heart rate high.
Your legs are going to go!
Athlete can shoot for 2-2:30 minute rounds.
Goal: 4-5 Rounds
BOX JUMP OVER
A very familiar movement that will elevate the heart rate considerably.
HANG SQUAT SNATCH
A jump and land in an overhead squat – from the hang! This will demand a lot of the lower back and lats.
Let’s keep a close eye on loading for this movement. It’s another sneaky one that could have some athlete breaking way more than needed for this time domain. Lighter is better here!
C: Metcon (Time)
400m Double DB Farmer’s Carry (R+60/40, Rx 50/30)
FARMER’S CARRY (DB’s or KB’s)
The Farmer’s Carry is a phenomenal tool for grip strength, which is what we need if we want to pick things up.
After the workout, allow athletes a few minutes to recover, then start the 400m Farmer’s Carry together.
Expect this to take between 3:30-4:30. 5min time Cap
Athletes will use two DB’s and can walk, jog, or run.
Published by: Breanne Feudale in Uncategorized