Red Light, Green Light

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Sat

Dec 21

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Workout

"Red Light, Green Light"

[TEAMS OF 3]

For Time:

150/120 Calorie Bike Erg

30 Power Snatches (115/85)

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Into...

150/120 Calorie Bike Erg

60 Power Snatches (95/65)

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Into...

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150/120 Calorie Bike Erg

90 Power Snatches (75/55)

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Time Cap: 35 Minutes

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KG | (52/38), (43/29), (34/25)

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AGE GROUP

13-15 & 55+ | (95/65), (75/55), (65/45)

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KG | (43/29), (34/25), (29/20)

Open-Games

1 Round:

30/24 Calorie Echo Bike

10 Power Snatches @weight(135/95)

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Rest 5 Minutes

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2 Rounds:

15/12 Calorie Echo Bike

10 Power Snatches @weight(115/85)

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Rest 5 Minutes

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3 Rounds:

10/8 Calorie Echo Bike

10 Power Snatches @weight(95/65)

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Time Cap: 30 Minutes

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KG | (52/38), (43/29), (34/25)

For the Coach

Resource Drive

Workout Overview

Stimulus

Teams of three today, only one partner works at a time but teams can split the work however they would like. Look for athletes to choose loads that will allow them to move with quality throughout all their reps.

Scoring

Score | Time

Movements

Target Score | 25-35 Minutes

Stimulus | VO2 Max [RPE 8-9]

Bike | About 10:00

Power Snatch | Choose weights that allow for 1-3 reps at a time on the first bar, 5-10 reps on the second bar, and sets of 10+ on the final bar.

Strategies

The One | Teaching Focus

Elbows beat the feet

Cue athletes to punch hard and fast after fully extending the hips and legs. This will encourage athletes to land with their elbows already locked out and in an active overhead position

Modifications

150/120 CALORIE BIKE ERG

12:30 Time Cap
150/120 Calorie Row
120/100 Calorie Ski
120/100 Calorie Echo Bike
2000m Run

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POWER SNATCH

Reduce Loading
Hang Power Snatches
Dumbbell Power Snatches
Kettlebell Swings
Power Cleans

Logistics

INDIVIDUAL VERSION
1 Round:
30/24 Calorie Echo Bike
10 Power Snatches (135/95)

Rest 5 Minutes

2 Rounds:
15/12 Calorie Echo Bike
10 Power Snatches (115/85)

Rest 5 Minutes

3 Rounds:
10/8 Calorie Echo Bike
10 Power Snatches (95/65)

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)

General Flow 0:20-0:30 Each

Bike (2 minutes)
Arm Circles (Small to Large)
Scorpions
Inchworms to Push-up
Cossack Squats
Lateral Lunges
Dynamic Toe Touches
Reverse Lunges with Reach
Quick Feet Drill
High Knees

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

(9-19 minutes)

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Power Snatch | tell, show, do, check

Establish stance & grip
Feet hip width apart
Hands wide with full grip on the bar (wide enough to do a pass through without bending elbows)
Bar in contact with shins
Shoulders slightly over the bar
Eyes on the horizon
With An Empty Barbell:
10 Behind The Neck Snatch Grip Press
10 Back Rack Shoulder Rotations
10 Back Rack Alternating Split Squats
10 Snatch High Pulls to Turnover
Encourage athletes to turnover fast, and puch the elbows.
5 Hang Snatch (jump and catch)
Look for athletes to fully extend their hips before they turn over.
10 Overhead Squats
The bar should stay over the middle of the foot, while keeping the overhead position strong and stable.
3 Touch-and-go Power Snatches At Lightest Barbell Weight
If athletes cannot complete 3 unbroken with sound form, they should adjust loading for the workout.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19-25 minutes)

Practice Round

2 Rounds:
10 Calorie Echo Bike
5 Power Snatches (115/85)

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25-60 minutes)

Look For

Bike | Encourage athletes to hold a high effort since they will be getting a 2:1 rest each round.
Power Snatch | Even with a heavier load on the barbell in the starting rounds athletes should still move with quality. Look for athletes to have an aggressive and fast turnover at the top.

Post Workout Clean Up & Chat (60)

_{Accessory Work}

Zone 2

9 Minute Window x 5 Rounds:

1,000 Meter Row

Bike Erg Time Remaining

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* Performed at RPE 2-3

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MINDSET

Laurence J. Peter

"There are two kinds of failures: those who thought and never did, and those who did and never thought."

Balance action with careful thought; success requires both planning and doing.

Additional Elements

Have questions?

Reach out!

Back to Home

Sat

Dec 21

Workout

Open-Games

For the Coach

Workout Overview

Stimulus

Scoring

Movements

Strategies

The One | Teaching Focus

Modifications

Logistics

Lesson Plan(0-3 minutes)

General Warm-Up(3-9 minutes)

Specific Warm-Up(9-21 minutes)

Strength(21-33 minutes)

Primer (33-39 minutes)

Workout (39-55 minutes)

Accessory Work

Additional Elements

Have questions?

Lesson Plan
_{(0-3 minutes)}

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

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

Strength
_{(21-33 minutes)}

Primer
_{(33-39 minutes)}

Workout
_{(39-55 minutes)}

_{Accessory Work}