Snap, Crackle, Pop!

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Sat

Nov 23

Snap, Crackle, Pop!

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Workout

"Snap, Crackle, Pop!"

[TEAMS OF 3]

3 Rounds For Time:

15-12-9 Rope Climbs (15')

400 Meter Team Run

60 Dumbbell Snatches (70/50)

400 Meter Team Run

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Time Cap: 35 Minutes

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* Run together, split inside reps as you'd like

* First athlete back can start on inside work

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KG | 32/22.5

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AGE GROUP

13-15 & 55+ | (50/35)

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KG | 22.5/15

Open-Games

5 Rounds For Time:

3 Rope Climbs (15')

400 Meter Run

12 Dumbbell Snatches, @dumbbell(70/50)

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• Rest 2 Minutes Between Rounds

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KG | 32/22.5

For the Coach

Resource Drive

Workout Overview

Stimulus

This team workout is all about coordination and efficiency. You’ll tackle rope climbs, snatches, and runs together as a unit, splitting the reps inside as you like. During the runs, stay together as a team, but the first athlete back can start the next set of work, keeping the flow moving. Focus on smart rep distribution on the rope climbs and snatches to avoid burnout, and communicate well with your teammates to keep transitions smooth and fast!

Scoring

Score | Time to complete work.

Movements

Rope Climbs | 5:00, 4:00, 3:00 or less respectively

Run | 2:15 or less each run.

DB Snatch | 5:00 or less. Weight is challenging, but can be cycled for 6+ at a time.

Strategies

The One | Teaching Focus

Rope Climb Sequence

Cue athletes to follow the reach, tuck, clamp, stand sequence to maximize efficiency on their rope climb.

Modifications

ROPE CLIMBS

Reduce Height
3-5 Strict Pull-Ups = 1 Rope
3-5 Ring Rows = 1 Rope
3-5 Toes To Bar = 1 Rope
4-6 Alternating Dumbbell Plank Rows
Lay to Stand Climb

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400M RUN

2:30 Time Cap
500/450m Row
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
2:00 Moderate Effort on Treadmill/Runner*
16 Shuttle Runs (1 rep = 25ft down & back)

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DB SNATCH

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

Logistics

"Snap, Crackle, Pop!"
5 Rounds For Time:
3 Rope Climbs (15')
400 Meter Run
12 Dumbbell Snatches (70/50)

Rest 2 Minutes Between Rounds

Time Cap: 35 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 Each

200m Run
Samson Stretch
Scorpions
Downward Dog
Spiderman Lunges
Bootstraps
Cossack Squats
Good Mornings
Bend and Reach
Hollow Hold
Quick Ups
High Knees
Butt Kicks

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

(9-19 minutes)

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Rope | tell, show, do, check

Progression
4 Reps ring rows
2 Reps stand to stand
4 Reps jumping rope pull ups
4 Reps jumping rope pull up with knee tuck
5 rep Reach
Standing to reach and grasp
5 rep Tuck
Grasp and tuck knees to chest
5 rep Clamp
Grasp, tuck knees, clamp feet
5 rep Stand
Grasp, tuck knees, camp feet, stand tall
2 Reps workout movement

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DB Warm Up | tell, show, do, check

0:20 Alternating Single DB Deadlift
Look for athletes to drop their hips throughout reps.
0:20 Alternating Single DB Deadlift + High Pull
Emphasize athletes to fully extend the hips before pulling the DB.
0:20 Single DB Push Press (Each Arm)
Look for finish position: DB stacked over the body, bicep by the ear.
0:20 Alternating DB Hang Snatch
Again, emphasize the hips extending first.
0:20 Alternating DB Snatch

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19-25 minutes)

Practice Round

3 Rope Climbs (1 each)
200m Run (Together)
6 DB Snatches (2 each)

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25-60 minutes)

Look For‍

Rope Climb | Look for the proper sequence so that athletes doing burnout their arms too quick.
Run | Look for teams to hit the time stimulus target, with this any runs we need to be sure we are managing time frames.
DB Snatch | The dumbbell should be challenging today, we are looking for teams to complete small sets and switch out quick. If our form starts to waiver, encourage athletes to lower weight.

Post Workout Clean Up & Chat (60)

_{Accessory Work}

Zone 2

Every 15 Minutes x 3 Sets:

4,500 Meter Bike Erg

Row With Time Remaining

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[RPE 2-3 For All]

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MINDSET

Kathleen Norris - "All that is necessary is to accept the impossible, do without the indispensable, and bear the intolerable."

Life often requires accepting difficult realities, letting go of what we think we can’t live without, and enduring challenges.

Additional Elements

Have questions?

Reach out!

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