Workout Of The Week

This particular blog will be a weekly recurring series. At the end of each week, I’m going to release my favorite workout from the week at Masá CrossFit. This will come along with my thoughts, strategies, and any additional coaching notes. If you do (or did) the workout, shoot me a text at the number below and let me know how it went!

Workout of the week

Tuesday, February 23rd:
For time:
40/30 calorie BikeErg
20 Kettlebell Snatch (53/35)
20 Kettlebell Snatch
40/30 calorie BikeErg

This is a fast one! I set a cap for 10 minutes but the average was around 5-7 minutes. The goal for this workout is to attack the bike, making the second set of calories faster than the first. The kettlebell snatch is intended to be completed as 20 unbroken reps on your non-dominant arm, followed by 20 unbroken reps on your dominant arm.

What I liked about this workout is the combination of a simple movement with a more technical one. The bike is very straightforward and simple to execute, which means it’s a great teacher of intensity… especially when you finish with a :90-2:00 sprint on this workout.

The kettlebell snatch on the other hand, is much more complex. We do a lot of snatches (move a weight from the ground to over your head in one motion) with a dumbbell, so this gave us an opportunity to work on a single arm snatch variant that has more skill involved. That little bit of extra technique forces you to be smart on the first bike so you can be accurate on the snatch. But, because it’s a kettlebell coming from a swing position, you’re rewarded for holding on to it for all 20 reps (it’s a good amount of time lost to put it down and restart again).

All this boiled down to a really fun (and quite uncomfortable) sprint to the finish. I had the pleasure of chasing down Coach AJ on the final bike, and was forced to go much faster than my legs appreciated in order to catch him!

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