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Metcon

Snake Bite

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Workout

Wednesday

https://youtu.be/_tzNkwUwvzI

Home WOD

Choose one. Follow with Body Armor

Metcon (3 Rounds for time)

On the 0:00…
Round #1
5 Rounds of "Strict Cindy":
50 Single Dumbbell Power Cleans

On the 8:00…
Round #2
4 Rounds of "Strict Cindy"
40 Dumbbell Goblet Squats

On the 16:00…
Round #3
3 Rounds of "Strict Cindy"
30 Alternating Single Arm Squat Clean Thrusters

1 round of " Strict Cindy":
5 Strict Pull-Ups
10 Push-ups
15 Air Squats

STIMULUS
-This 3 part workout is scored separately, with the score being the sum of all three parts
-Enter your 3 times and they will be added together for you
-Choose weights and variations that enable you to complete each part in 5-7 minutes
-You will rest the remainder of the 8 minutes until the next part begins
-Each part begins on the 8 (0:00, 8:00, 16:00)
-With 5+ minutes of work and 1-3 minutes of rest, these won't be all out sprints, rather repeats at about 85-90% of your max effort
-With rest built-in, let's shoot for really large sets on the dumbbell movements
-Power Cleans and squat clean thrusters will alternate each rep

MOVEMENT VIDEOS
Single Dumbbell Power Clean (https://www.youtube.com/watch?v=JiodoFLKJWc&feature=youtu.be)
Alternating Single Arm Squat Clean Thrusters (https://www.youtube.com/watch?v=LSGyWhjctXk&feature=youtu.be)

Metcon (3 Rounds for time)

On the 0:00…
Round #1
5 Rounds of "Sindee"
50 Odd- Object Ground to Shoulder

On the 8:00…
Round #2
4 Rounds of "Sindee"
40 Odd-Object Squats

On the 16:00…
Round #3
3 Rounds of "Sindee"
30 Odd-Object Thrusters

1 round of "Sindee":
10 Push-ups
20 Air Squats

STIMULUS
-This 3 part workout is scored separately, with the score being the sum of all three parts
-Enter your 3 times and they will be added together for you
-Choose weights and variations that enable you to complete each part in 5-7 minutes
-You will rest the remainder of the 8 minutes until the next part begins
-Each part begins on the 8 (0:00, 8:00, 16:00)
-With 5+ minutes of work and 1-3 minutes of rest, these won't be all out sprints, rather repeats at about 85-90% of your max effort
-With rest built-in, let's shoot for really large sets on the odd-object movements
-Odd-Object ground to shoulder will alternate shoulders each rep

MOVEMENT VIDEOS
Odd-object ground to shoulder (https://www.youtube.com/watch?v=XFG7MQU1uS0&feature=youtu.be)

Odd-object squats (https://www.youtube.com/watch?v=42UBogWGQGo&feature=youtu.be)

Odd-object thrusters (https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be)

How to Create an Odd-object (https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be)

Body Armor

4 Giant Sets, Not for Score:
:30s Single Leg Hold (left)
:30s Single Leg Hold (right)
:30s Bird Dog (left)
:30s Bird Dog (right)
Rest as needed between sets.

Not for score, but for quality movement.

Single Leg Hold
Movement Demo - Video (https://www.youtube.com/watch?v=UowHMjlgFUo&feature=youtu.be)

-Single leg focus, training hip flexor/midline strength
-Be aware of our midline here… lock down the rib cage
-Extend knee as best as we can, while maintaining engaged back (avoid hyperextension)

Bird Dog
Movement Demo - Video (https://www.youtube.com/watch?v=Cl0xiEXBpag&feature=youtu.be)

-If right arm comes up, left leg comes up
-Aim here is a straight line from raised fingers to toes
-Get "as long" as we can here
-Focus on keeping squared off at shoulders and hips - fight the rotation

Metcon

If you have the equipment

Snake Bite (Time)

"Snake Bite"
21-15-9:
Squat Snatches (MRx= Power Snatches)
Chest to Bar Pull-Ups (MRx= Chin Over Bar Pull-Ups)

Weights: MRx:75/55, Rx:75/55, Rx+:95/65

20 Min Cap. However, if you have 5-10 reps still to do, you can finish.

Modifications
SQUAT SNATCHES
- Power Snatches
- Overhead Squats
- Single Dumbbell or Kettlebell

CHEST TO BAR PULL-UPS
- Chin Over Bar Pull-Ups
- 9-7-5 Strict Pull-Ups
- Alternating Dumbbell Plank Rows

Movement Prep
Practice Round
3-2-1:
Squat Snatches
Chest To Bar

STIMULUS
GENERAL
-"Snake Bite" is a CompTrain Benchmark workout last completed on 9.30.19
-This higher skilled couplet workout should take between 5-12 minutes to complete

SNATCHES & PULL-UPS
-Looking for a lighter barbell that you could complete the set of 21 in 1-2 sets when fresh
-Choose a pull-up variation that you could also complete the set of 21 in 1-2 sets when fresh
-Within the workout, you should be able to complete both of these movements in smaller sets - not single repetitions

Strategy

GENERAL
-With a total body pull followed by an upper body pull, there will definitely be some interference between the two movements
-Break up the round of 21 in a way that sets you up for a strong round of 15
-With only 6 less reps than the opening round and some fatigue setting in, being able to stay moving efficiently through this middle round is the most important part of the workout
-Consider the potential rep schemes below for each movement

SNATCHES & PULL-UPS
Round of 21
7 Sets: 3's
6 Sets: 6-5-4-3-2-1
5 Sets: 5-4-4-4-4
4 Sets: 6-5-5-5
3 Sets: 7-7-7 or 8-7-6
2 Sets: 12-9
Round of 15
5 Sets: 3's
4 Sets: 4-4-4-3
3 Sets: 5-5-5 or 6-5-4
2 Sets: 8-7
Round of 9
3 Sets: 3's
2 Sets: 5-4

Body Armor

Metcon (No Measure)

3 Giant Sets:
15-13-11-9
Romanian Deadlifts*
Dumbbell Bench Press

Rest 2 Minutes Between Sets

STIMULUS
GENERAL
-A "Giant Set" means that you'll move with a purpose from one movement to the next while prioritizing quality over speed
-Our focus in the first part of Body Armor is on our grip strength, posterior chain, and upper body pressing
-Use one for the Romanian Deadlifts and one weight for the Dumbbell Bench Press across the 4 sets
Rest 2 minutes between sets

ROMANIAN DEADLIFTS
-We'll use a barbell for the Romanian Deadlifts
-We'll train our grip strength by gripping this barbell with a double overhead grip and without a hook grip
-Choose a weight that is challenging, but one that allows you to complete each set unbroken
-Click here for a demo video(https://www.youtube.com/watch?v=ii2AQZTU-zY&feature=youtu.be)

Metcon (No Measure)

Body Armor (B)
3 Giant Sets:
9 Strict Toes to Bar
15 GHD Sit-Ups
21s L-Sit on Paralettes

STIMULUS
GENERAL
-In the second part of Body Armor, we'll work through some high interference midline work
-Try to move with a purpose through the 9-15-21
-Rest as needed between after each set to maintain quality

MOVEMENT VIDEOS
Strict Toes to Bar: (https://www.youtube.com/watch?v=-ZRG5qQYmgs&feature=youtu.be)

GHD Sit-ups: (https://www.youtube.com/watch?v=EeJEx5-YO88&feature=youtu.be)

L-Sits: (https://www.youtube.com/watch?v=kDOjjpwar-s&feature=youtu.be)

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, April 08, 2020

Male Clients

Jay
Griggs

9:30 AM CrossFit

19:08

35# dumbbell

John
Hays

9:30 AM CrossFit

22:42

Female Clients