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HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Functional Fitness
Burpee Simon Says
Positions:
Position 1: Standing tall (arms at sides).
Position 2: Top of a push-up (plank hold).
Position 3: Bottom of a push-up.
Position 4: Feet by hands or bottom of a squat.
Position 5: Jump to the sky (hands overhead, feet leaving the ground).
How It Works:
The coach calls out a position (e.g., "Simon Says 2"). Athletes must immediately move to the specified position.
If the coach does not say “Simon Says” and an athlete moves, they earn a penalty.
The coach can sequence positions as desired, creating patterns or random orders to challenge athletes. For example:
"Simon Says 2" → Athletes jump into a plank.
"Simon Says 3" → Athletes lower to the bottom of a push-up.
"Simon Says 4" → Athletes jump their feet to their hands.
Specific Warm-Up (8-10 minutes)
2 Sets
200m Run
:15 second Hollow Hold
10 Hollow Rocks
5/5 Single Arm Dumbbell Deadlifts, Warm-Up Loads (Focus on Dynamic Start Position)
6 Alternating Dumbbell Hang Snatch, Warm-Up Loads (Dialing in Form and Practice Alternating Hands)
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Get to working loads on the Dumbbell Snatch, focusing on positions with athletes focusing on how to descend to the floor and alternate hands for optimal positions and tension through.
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200m Run
10 Abmat Sit-Ups
4 Alternating Dumbbell Snatch @ Working Loads
"Keep Away" (Time)
Waterfall Teams of 3
5 Rounds for Time
400m Run
30 Abmat Sit-Ups
20 Alternating Dumbbell Snatch
Dumbbell Load: (Rx50/35, S 40/25)
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Time Domain:
18:00-25:00 / Per Partner
25:00-32:00 Total Running Time
Cap : 35:00
Stimulus : Muscular Stamina and Midline Endurance
RPE : 7/10
Primary Objective : Each athlete to complete each round in 4:15 or less
Secondary Objective : Consistent paces on the run and maintain sets of 10+ on the Dumbbell Snatch
Optional Accessories (No Measure)
5 Sets: For Quality
8/8 Banded Paloff w/ Rotation
3/3 Single Leg Box Jumps
Use a height for the single leg box jumps that is somewhat challenging, but mostly allows you to focus on confidence and explosiveness here.
Published by: Breanne Feudale in Uncategorized