1/02/21
Announcements
Class schedule 12/31- No 6:30pm Class For 1/1-12pm/4pm class only.
CrossFit TTG – CrossFit
Warm-up
1:00 Dead Hang From Pull up Bar, then
200m Run
8 Push Ups
10 Strict Presses with Empty Bar
200m Run
8 Push Ups
10 Push Presses with Empty Bar
200m Run
8 Push Ups
10 Push Jerks with Empty Bar
A: Metcon (Time)
For Time with a Partner
20 Shoulder to OH 115/75lbs
600m Run
30 Shoulder to OH 135/95lbs
600m Run
40 Shoulder to OH 155/105lbs
600m Run
50 Shoulder to OH 175/115lbs
600m Run
40 Shoulder to OH 155/105lbs
600m Run
30 Shoulder to OH 135/95lbs
600m Run
20 Shoulder to OH 115/75lbs
30 minute cap
Feel: Conditioning
Pacing: Sustain
Target Score: Make it through the 4th barbell
Firebreather Score: Finish
Scaling:
– The barbell weight should increase each set, capping out at no
heavier than around 70% of the athletes 1RM Jerk.
– Athletes should be at least able to alternate sets of 5 at any of
the prescribed barbell weights.
Coach Focus: Pushing under the barbell in the jerk to save the
arms.
Additional Notes/Resources: This is a partner workout where
athletes partition the barbell work as needed and run together
each time. Both athletes must run together and be back before
starting the next round on the barbell.