1/05/2022

4
Jan

1/05/2022

CrossFit TTG – CrossFit

Warm-up

3:00 Machine of Choice, increase speed every minute

3 Rounds

10 Double DB Snatches

100’ Farmer’s Carry

2 Wall Walks

A: Metcon (4 Rounds for reps)

AMRAP 4 Minutes

7 Sandbag Cleans

100′ Farmer’s Carry AHAP

7 Wall Walks

Rest 2:00

AMRAP 4 Minutes

5 Sandbag Cleans

100′ Farmer’s Carry AHAP

5 Wall Walks

Rest 2:00

AMRAP 4 Minutes

3 Sandbag Cleans

100′ Farmer’s Carry AHAP

3 Wall Walks

Rest 2:00

AMRAP 4 Minutes

1 Sandbag Clean

100′ Farmer’s Carry AHAP

1 Wall Walk

Sandbag is thrown over the shoulder. Rx weight is

150/100lbs.
Feel: Gas

Pacing: Reach

Target Score: 1 Round Each AMRAP

Firebreather Score: 1+ Round Each AMRAP

Scaling

– SBC: 165/115lb Clean and Jerk 1:1 for sandbag cleans if their are not enough for class

– Farmers Carry: Should be very heavy but athletes can perform 50’ unbroken at a time. Use DBs, KBs, Farmer’s carry handles, or even substitute sled pushing.

– Wall Walk: Use Open Standard for scaled wall walks. Do not scale back reps. Substitute plank transitions for athletes who cannot perform any wall walks.

Coach Focus: For logistical purposes, we recommend creating two separate “graveyards” – one for sandbags and one for Farmer’s carry implements of varying weights. Athletes can try to grab the appropriate weight for them each round, but if they push the pace then they will get the desired stimulus regardless of which bag/carry weight they use.