1/09/21

CrossFit TTG – CrossFit

Warm-up

Every :90 for 6:00

3 Pull Up Negatives

6 Box Jumps

12 Hollow Rocks

Into

2:00 Pec Smash w/ Single LAX Ball, per

side

A: Metcon (Time)

For Time(25 Cap)

Row or Ski 1,000m

100 Air Squats

15 Bar Muscle Ups

12 Squat Snatches 155/110lbs

Row or Ski 1,000m

100 Air Squats

9 Bar Muscle Ups

6 Squat Snatches 185/130lbs
Feel: Gas

Pacing: Sustain

Target Scores: Sub-25 Minutes

Firebreather Scores: Sub-18 Minutes

Scaling

– Air Squats: Should not exceed 5 minutes in either set,

scale to ensure athletes can stay moving

– Bar Muscle Ups: Should not exceed 4 sets in either round.

Scale by reducing reps or modifying to jumping BMU,

chest to bar pull ups, or Burpee CTB Pull Up

– Squat Snatch: Should not exceed ~70% and ~80% for each

set, respectively. These should be moderate and slow

singles where the athlete needs to focus to make the lift.

Coach Focus: Remind athletes that with a heavier snatch

under fatigue they need to be very deliberate with their set

up position on each rep.