05/03/2021

2
May

05/03/2021

CrossFit TTG – CrossFit

Warm-up

Mobilize Wrists, 2:00

then,

Every 2 Minutes for 6 Minutes

10 Burpees to 6″ Target

10 Jumping Lunges

:15 Handstand Hold

Rest the remainder of the interval

A: 1 Jerk Dip + 1 Split Jerk w/ Pause in catch position, 1 Jerk Dip + 1 Split Jerk w/ Pause in catch position

On a 15 Minute clock

1 Jerk Dip + 1 Split Jerk w/ Pause in catch position

1 Jerk Dip + 1 Split Jerk w/ Pause in catch position

Rest 1-2 minutes
Stimulus: Technique/Heavy

Rest: As Needed

Coach Focus: We are looking for athletes to take the skills they’ve developed over the past two weeks and to begin adding a bit more weight

to the bar, but not at the expense of good form. Coaches should watch

athletes closely as they practice their jerk dips to ensure they are staying

connected to the bar. Dipping too quickly/erratically will make stability and balance significantly more difficult.

Athlete Notes: Start light and add weight each set

Try to end at a similar weight as the first time we did this but with 2x the

work (April 22nd).

B: Metcon (Time)

15-12-9

Deficit Push Ups 2/1″

DB Push Press 50s/35s

Lateral Burpee Box Jump Overs 20/16″
Feel: Muscular Overload, pressing muscles

Pacing: Reach/Sustain

Target Score: 4-8 Minutes

Firebreather Score: Sub-4 Minutes

Scaling

– Deficit Push Up: Remove deficit or perform box elevated push ups.

Looking for no set to exceed :30-:45 of work.

– DB Push Press: 2 Sets or less, scale weight before reps.

– LBBJO: Reduce height of box before reps.

Coach Focus: Athletes should be reminded before starting that our upper bodies are primarily fast-twitch muscle, so fast, explosive reps are key

when performing all three exercises. Note the shorter box height that is

meant to allow athletes to move faster.

SCOR: Metcon (2 Rounds for reps)

10AMRAP x 2

10 Floor Press

250M row

Rest 2 Min