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.