1/29/21

28
Jan

1/29/21

CrossFit TTG – CrossFit

Warm-up

3 Rounds

12 KB Taters

:30 Dead Hang from Pull Up Bar

Bike 500m

Then, warm up athletes’ clean and jerk

A: Metcon (Time)

3 Rounds (33M cap )

500m C2 Bike*

3 Clean and Jerks 60-70%

1000/850m C2 Bike

2 Clean and Jerks 70-80%

1500/1300m C2 Bike

1 Clean and Jerk 85+%

Rest 3:00
Feel: Muscular Overload

Pacing: Sustain

Target Score: each work period never exceeds 9 minutes, making

this a 33 minute workout at most. Otherwise scale bike distances.

Firebreather Score: Sub-7 Minutes per work period.

Coach Focus/Notes: The focus here is moving a moderate-to heavy barbell under fatigue. Athletes may adjust their barbell

weight each set, each round. Once the athlete begins their triples,

the set shouldn’t exceed :30. Once the athlete begins their

doubles, it should exceed roughly :20. For logistical purposes, this

workout should not exceed 33 minutes.

Machine Modifications

– RD1: .6/.5km AAB or 250m Row/Ski

– RD2: 1.2/1.0km AAB or 500/450m Row/Ski

– RD3: 1.8/1.5km AAB or 750/675m Row/Ski

SCOR: Metcon (Weight)

Every 3 Min for 18 Min

5 Burpee

6 DB Push Press (per Side)

7 DB Pull through

8 Glute Bridges