1/10/2022

9
Jan

1/10/2022

CrossFit TTG – CrossFit

Warm-up

2:00 Banded Pull Aparts

10 Snatch Grip RDLs

10 Muscle Snatches

20 Lateral Box Step Overs Unweighted

8 Hang Power Snatches

8 Overhead Squats

20 Lateral Box Step Overs Unweighted

6 Behind the Neck Snatch Grip Press

6 Snatch Balance

A: Snatch (Build to 80%)

1×5 Tall Squat Snatch, empty bar

1×5 Power Position Squat Snatch, Empty Bar

1×3 Hang Squat Snatch, in front of knee

1×5 Tempo Pull Squat Snatches, empty bar or light weight

Build to 80% Snatch

Stimulus: Technique to Heavy

Rest: As needed

Coach Focus: The goal of the lift ahead of today’s MetCon is to allow athletes to warm up to their 80% before starting the clock. With only 13 minutes in today’s AMRAP, do not rush your athletes through their warm up, take as much time as possible to dial things in before starting.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 13 Minutes

30 S. DB Box Step Over

5 Squat Snatches @80%

30 S. DB Box Step Over

4 Squat Snatches @80%

30 S. DB Box Step Over

3 Squat Snatches @80%

30 S. DB Box Step Over

2 Squat Snatches @80%

30 S. DB Box Step Over

1 Squat Snatches @80%

Box: 24/20″

DB: 50/35lbs
Feel: Muscular Overload

Pacing: Sustain

Target Score: Finish the Round of 30/2.

Firebreather Score: Restart the AMRAP and complete the round of 30/5

Scaling

– S. BSO: Reduce loading before reducing reps. The 30 reps are there to ensure a “break” between heavy snatches

– Snatches: Reduce loading to 70 or 75% if athletes are repeatedly missing. Coaches ensure their 1RM is recent so percentage work is meaningful

Coach Focus: We are looking to tax your athletes legs/pull with the 30 step over buy-in that is before each set of percentage work. It’s the time of the year where athletes need to be able to call upon their strength/skill under duress. If athletes are repeatedly missing, reduce loading on barbell.

Scor : Metcon (Calories)

Tabata (20 min)

Row

Jumping jack

Rest

Row

Step ups