1/14/2021

13
Jan

1/14/2021

CrossFit TTG – CrossFit

Warm-up

2:00 Shoulder Swimmers

Alt. EMOM 9:00 (:50s working :1s Transition)

1- PVC Overhead GFYs (GFY = R-Leg Lunge + L-leg lunge + squat)

2- Bar Facing Burpees

3- Ring Rows

A: CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
Feel: Cardio

Pacing: Sustain

Target Score: 7 Rounds

Firebreather Score: 10+ Rounds

Scaling/Logistical modifications

If floorspace for lunging is limited, consider one of the following:

– Have athletes lunge 25′ to determine number of steps required and then have athletes perform that number of in-place steps for each 25′ lunge.

– Have athletes perform 8-10 steps in place.

– DB Alternative: athletes use 50s/35s (Rx), 35s/20s (Scaled) and lunge 25′ with one DB locked out overhead and the other in the front rack. Athletes switch arms each time they lunge, and perform DB facing burpees instead of bar facing.

Coach Focus: Open re-test is 20 minute merry go round. Since this is an Open WOD Test, if reasonable let athletes take a crack at RX. Consider the DB version if space is an issue (see above).

A: Metcon (AMRAP – Rounds and Reps)

Crossfit Games Open 16.1 SCALED OPTION

Complete as many rounds and reps as possible in

20 minutes of:

25-ft. front rack walking lunge 45/35lbs

8 bar facing burpees

25-ft. front rack walking lunge 45/35lbs

8 jumping chin-over-bar pull-ups

SCOR: Metcon (Time)

5 Rounds (20Cap)

10 step overs

10 KB swing

10 cal Ski

10 Sit ups