HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
8 Barbell Good Mornings
10 Alternating Weighted Cossack Squat
0:30 Hollow Flutter Kicks
B1: Metcon (6 Rounds for reps)
[Part 1 ]
Every 2min with 1min Rest x 6 Rounds
30 Air Squats
20 Push-ups
10 Chest to Bar Pull-ups
Max Squat Snatches (R+135/95, Rx 115/75)
Part 1 – the goal is to accumulate as many Squat Snatches as possible across all 6 rounds.
Aim to leave ~:30 for Squat Snatches. Scaling reps will be required to ensure we make it to the Squat Snatches.
Athletes will likely get between 1-5 reps of the Squat Snatch. It will be a fight to make it to the barbell.
At 18:00, part B will start
MODIFICATIONS
AIR SQUATS
Decrease Reps
Decrease Range of motion (Squat to a Target)
PUSH-UPS
Decrease Reps
Elevate Hands/Knee Push-ups
CHEST TO BAR PULL-UPS
Decrease Reps
Chin Over Bar Pull-ups
Jumping C2B or Chin over Bar
10 Dumbbell Plank Rows (5 Each Arm)
SQUAT SNATCHES
Decrease Load/Reps
Power Snatch
PVC Power Snatch + Overhead Squat
B2: Snatch
At the 18min mark
8min to
Build to a Heavy Squat Snatch
Done at 26min
Part 2 – You have 8min to Build to a Heavy Squat Snatch. Athletes can aim to make 3-4 attempts. Log heaviest lift.
Published by: Breanne Feudale in Uncategorized