1/06/21

5
Jan

1/06/21

CrossFit TTG – CrossFit

Warm-up

Every 3 Minutes for 6 Minutes

10 A-Frame Toe Touches

15 Russian KB Swings (Heavy)

:30 Squat Hold

15 Scap Push Ups

10 Jump Squats

Max Calorie Bike in the remaining time

A: Metcon (Weight)

Every 5 Minutes for 30 Minutes

1/0.9k AAB

2 Clean and Jerks @ 70-80%
Feel: Conditioning/Heavy

Pacing: Sustain

Target Score: <3 Minutes per round
Firebreather Score: < 2:30 Minutes per round
Scaling:

– Bike should never exceed 2 minutes for anyone.

– Machine equivalents: C2 bike: 800/750m, Row 400m,

Coach Focus: Ensure athletes are finishing their pull (e.g. fully

extending their hips) in both the clean and the jerk, as many will

try to “sneak” under the bar rather than fully extending their hips

when fatigued.

Additional Notes/Resources: The bike is not meant to be a sprint,

but rather a moderate, consistent effort that pre-fatigues athletes

before having to pick up a heavy barbell.

SCOR: Metcon (AMRAP – Rounds and Reps)

13 AMRAP x 2

30 single under

25 Goblet Squats

20 Wall Ball 12/10

R4 Min