Alexander’s Gordian Knot

Saturday – July 14, 2018 – 180714

Context: Practice – Work out a plan with your teammates ahead of time.

Dynamic Warm Up Option: Coaches Choice

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: none

Strength: none

Super Set: none

Metabolic Conditioning: “Alexander’s Gordian Knot”

30 minute AMRAP (as many rounds as possible) – Teams of 3, one person working at a time, other two partners must hold bumper plate (to the chest or at side) 15lb/25lb/45lb for reps to count

10 round trip sled pushes 20′ out 20′ back (Health: +0, Athletic: +50lb*, Performance: +90lb)

20 strict pull-ups

30 burpees

40 hip extensions (or 20lb med ball good mornings)

30 front squats (Health: 35lb / Athletic: 65lb* / Performance: 95lb)

20 box jumps (Health: 12” / Athletic*: 20” / Performance: 24”)

10 squat snatches (Health: 35lb / Athletic: 65lb* / Performance: 95lb)

Indy version:

20 minute AMRAP

6 round trip (buy in) sled pushes 20′ out 20′ back (Health: +0, Athletic: +50lb*, Performance: +90lb)

then AMRAP the following:

5 squat snatches (Health: 35lb / Athletic: 65lb* / Performance: 95lb)

5 strict pull-ups

10 burpees

20 hip extensions

10 front squats (Health: 35lb / Athletic: 65lb* / Performance: 95lb)

15 box jumps (Health: 12” / Athletic*: 20” / Performance: 24”)

1 min rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: (team version) 3.5 – 5 rounds. About 7.5 min per round. Scale up: 135/85lb barbell for squats and snatches. 30/24″ box jump. Indy Version: 3 – 5 rounds.

Compare to: January 14, 2017 – TEAM or INDY – created on BTWB

Coaching Tips: Talk to your partners ahead of time to play to each other’s strengths. If you are all equally matched for a movement, split it up into small sets to get a bit more rest and to be better prepared for the next movement. As the workout goes on, be ready to change the rep schemes so that reps are always being done.  This will generally mean that some people are doing more reps while the others get more ‘rest’. THIS IS FINE!  If you feel like your partners are doing too much of the work, just go faster on the sets that you are responsible for.

Optional ‘Cash Out’ or Hypertrophy: none

“By the Numbers” Book References: Snatch p. 447, Pull-up p. 192, Burpee p. 415, Hip Extension p. 310, Front Squat p. 227, Box Jump p. 351