"Krabby Patty"
For Time:
40/32 Calorie Bike Erg
40 Dumbbell Hang Snatches
40 AbMat Sit-ups
40 Dumbbell Step Back Lunges
40 AbMat Sit-ups
40 Dumbbell Hang Snatches
40/32 Calorie Bike Erg
* 40 Double Unders Between Each Movement
Time Cap 22:00
Dumbbell: (50/35)
KG | (22.5/15)
Same as class
Today we have a fast and lung heavy chipper. Athletes should look to pace the first bike to save some in the tank for the rest of the workout. Athletes will use a single dumbbell held in the front rack for the lunges. For the dumbbell snatch athletes switch hands every 5 reps.
Time to complete work.
Bike Erg | 3:00 or less.
DB Hang Snatch | 1:30 or less. 2 Sets or less.
Abmat Sit Ups | 1:30 or less
DB Step Back Lunges | 1:30 or less. 2 Sets or less.
Double Unders | :30 or less
Hips to hands
In the DB snatch athletes should reach full extension of the knees and hips before pulling the DB overhead. Cue "Hips First, Then Pull", "Extend Before You Bend", "Jump and Shrug”, "Drive Through Your Heels", "Float the Dumbbell”.
Bike
Reduce Reps
3:00 Time Cap
40/32 Calorie Row
35/28 Calorie Ski
500m Run
400m Air Run
Hang Dumbbell Snatch
Reduce Loading
Reduce Reps
30 Dumbbell Power Snatches
30 Kettlebell Swings
Empty Barbell Hang Power Snatches
Sit Ups
Reduce Reps
Hollow Rocks
Dumbbell Reverse Lunge
Reduce Reps
Reduce/Remove Load
Forward Lunges
Sub Empty Barbell
Double Unders
Reduce Reps
60 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
:25 On Any Machine
If you are short on bikes, you can start a second group 2:00 behind, to ensure everyone can go through the order it is written. The lesson plan spare an extra 2:00 incase you need to run two heats.
Whiteboard Brief
General Flow 0:20 of each
Double-Under | tell, show, do, check
Hold the handles of the jump rope with a relaxed grip.
The grip should be towards the end of the handles, allowing for better control and wrist movement.
Keep the elbows close to the body, pointing downward.
Hands should be slightly in front of the body so that you can see them in your peripheral vision while looking forward.
Focus on timing wrist speed
Focus on wrist rotation and quicken the pace of the jump rope
Focus on enhance footwork and coordination.
Focus on controlling the cadence and wrist speed
Focus on speeding up the wrist for the double
DB Hang Snatch | tell, show, do, check
Alternating DB deadlift + shrug
Focus on timing of squeezing legs and glutes then shrugging
Focus on timing of full extension before pull the the elbow high and outside
Focus on timing of fully extending the legs and hips before driving the DB overhead
Pause in OH position to check DB position
Focus on timing and DB position
Practice Round
Break
Workout adjustments if needed
Look For
Timing of the pull. Cue athletes to finish the jump before pulling and punch the DB overhead. Cue"Extend Before You Bend", "Jump and Shrug”, "Drive Through Your Heels", "Float the Dumbbell”.
Look for pacing. If athletes are significantly off the target distance, encourage modifying the distance.
Range of Motion. Cue athletes to touch their shoulder blades to the ground and to have their shoulders pass through their hips each rep.
Creating a sound and solid base with the lunge. Cue athletes to step back and out, not just straight back.
For Time:
40 Burpees
40 Dumbbell Hang Snatches
40 Sit-ups
40 Dumbbell Step Back Lunges
40 Sit-ups
40 Dumbbell Hang Snatches
40 Burpees
* 40 Double Unders Between Each Movement
"The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen. Choose.
Decisions = Destiny.
3 Sets
Single Arm DB Bent row each arm
10 reps at @heaviest
15 reps at @heavy
20 reps at @moderate
*Complete sets unbroken
