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.