1/01/2021

31
Dec

1/01/2021

CrossFit TTG – CrossFit

Warm-up

1:00 Tricep Smash/ side

3 Rounds

:20 Dead Hang from Pull up Bar

10 Ring Rows

10 Light DB Strict Press

1:00 Machine (Get faster each round)

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes

Partner 1 performs 2 rounds of:

6 Deficit HSPU 4/2″

1 Rope Climb

8/6 Calorie Machine

then,

Partner 2 peforms 2 rounds of:

6 Deficit HSPU 4/2″

1 Rope Climb

8/6 Calorie Machine

then,

Partner 1 performs:

1 Power Clean, AHAP

then,

Partner 2 performs:

1 Power Clean, AHAP
Feel: Cardio/Gas

Pacing: Sustain

Target Score: each 2-round portion takes 2-2.5 minutes or less per athlete

Firebreather Score: each 2-round portion takes 2 minutes or less per athlete

Scaling:

– HSPU: should always be 1 set. Reduce/remove deficit before scaling reps. If HSPU aren’t feasible yet, scale to a moderately heavy DB Push Press.

– Rope Climb: Climb from lying supine, climb as high as possible, or scale to strict pull ups (4 reps per rope climb) or ring rows.

– Machine: Any Machine works, if machines aren’t available, run 100m.

Coach Focus: When executed correctly, the working partner should be working at a quick pace, without a large drop in cadence throughout the 30 minute workout. The power clean stimulus is meant to be very heavy, starting around 80% and increasing from round to round if things are going well. The adrenaline created by lifting in a MetCon can often lead to a new PR. If your athletes are moving well and feeling good, allow them to PR mid-MetCon.

A2: Power Clean (Log your heaviest lift)