Grit-R-Done

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Sat

Aug 3

Grit-R-Done

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Workout

“Git-R-Done”

[TEAMS OF 3]

AMRAP 30:

120 Dumbbell Snatches (50/35)

90 Toes to Bar

60 Burpee Box Jump Overs (24""/20"")

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SEE NOTE FOR INDIVIDUAL VERSION

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KG | (22.5/15)

Open-Games

For Time:

120 Dumbbell Snatches, @dumbbell(50/35)

90 Toes to Bar

60 Burpee Box Jump Overs (24""/20"")

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* Partition However You'd Like

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Time Cap: 30 Minutes

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For the Coach

Resource Drive

Workout Overview

Stimulus

Today's team of three workout, one person works at a time and you can split the work how you want. Teams are trying to get as many rounds as possible. It's smart to play to strengths here, don't do big sets if you know its going to make the rest of the workout too hard. All of these movements are easy to transition, so teams can maintain small sets while working at a hard pace.

Scoring

Score | Rounds & Reps

Movements

Dumbbell Snatch | ~12+ reps at a time.

Toes to bar | unbroken sets

Burpee Box Jump Overs | 10:00 or less total time for the reps

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Strategies

The One | Teaching Focus

Leg Drive

In todays DB snatch we are looking to drop the hips in our set up and drive with legs, rather than pulling the DB with our back. Encourage athletes to use the leg drive in their DB snatch today.

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Modifications

DUMBBELL SNATCH

Reduce Loading
Reduce Reps
Hang Dumbbell Power Snatches
Plate Ground to Overhead
Kettlebell Swings
Empty Barbell Hang Power Snatches

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TOES TO BAR

Reduce Reps
Kipping Toes To As High As Possible
Kipping Knees To Chest
Sit-Ups/Hollow Rocks
V-Ups/Alternating V-Ups

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BURPEE BOX JUMP OVERS

Reduce Reps
Reduce Box Height
Regular Burpees
Box Jump Overs
Burpee Box Step-Overs
Burpee Box Jumps

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Logistics

INDY VERSION

For Time:
120 Dumbbell Snatches @dumbbell(50/35)
90 Toes to Bar
60 Burpee Box Jump Overs (24"/20")
* Partition However You'd Like
Time Cap: 30 Minutes

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

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General Flow 0:20 each

Quick ups
Inchworm
Spiderman
Box step ups
Step back + step up burpees
Push ups
Scorpions
Box step downs
Jump back +step up burpees
Broad jumps
Burpees
Box jumps
Burpee box jump overs

Specific Warm-Up
_{(9-21 minutes)}

(9-21 minutes)

TTB | tell, show, do, check

:15 Dead hang
:15 Kip swing
:15 Knee tuck
:15 Increasing height toes to space
:15 Full TTB or workout modification

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DB Snatch | tell, show, do, check

Establish set up with DB between the feet
Alternating DB deadlift + shrug
Focus on timing of squeezing legs and glutes then shrugging
Alternating DB high pull
Focus on timing of full extension before pull the the elbow high and outside
Alternating DB push press
Focus on timing of fully extending the legs and hips before driving the DB overhead
Pause in OH position to check DB position
Alternating DB snatch
Focus on timing and DB position

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

4 DB snatch (each)
4 TTB (each)
4 Burpee Box Jump Over (each)

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(27-57 minutes)

Look For

DB snatch | Full hip extension in each rep. Athletes should be driving with the legs, not just pulling with the arms.
TTB | pull down on the bar to engage the lats, not just using the hip flexors to get the legs up.
Burpee Box Jump Over | Consistent pattern. Athletes will do best by steppin up from the burpee then doing their jump over, so they stay in rhythm.

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Post Workout Clean Up & Chat (57-60)

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_{Accessory Work}

Killer Core

6 Sets For Quality:

30 Second Bench Side Plank (R)

30 Second Bench Side Plank (L)

30 Second Bench Knee to Elbow

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30 Seconds Rest Between Movements

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Additional Elements

Have questions?

Reach out!

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