CrossFit TTG – CrossFit
15 Pause PVC OHS (3-count pause in bottom)
8 Push Ups
8 Ring Rows
8 Empty Bar OHS
A: Tempo Pull Squat Snatch (E2MOM for 14 (7 sets) do 2 reps)
Drop and Reset between reps
Start around 60% and add weight if it looks and feels good. Goal should be to be slightly heavier than last week.
Rest: As prescribed
Coach Focus: Last week we introduced the tempo pull squat snatch with the intention of getting everyone more comfortable with how the movement should feel when done correctly. Keep pushing athletes to be in the mindset of technique rather than weight.
Additional Notes/Resources: Percentages are provided for athletes as a rough idea of where to start, less skilled athletes will likely need to start at a lighter percentage of their 1RM.
B: Metcon (3 Rounds for reps)
Every 3 Minutes for 9 Minutes
5 Muscle Ups
15 Overhead Squats 135/95lbs
Max Air Squats in remaining time
Score is total Air Squats Performed, No rest
Feel: Muscular Overload
Target Score: 75+ Air Squats (25+ per round)
Firebreather: 120+ Air Squats (40+ per round)
– Muscle Ups: Ideally 1 set, but can be 2 with short rest. Scale to most difficult pulling gymnastics option
– Overhead Squat: Ideally 1 set, but can be 2 with short rest. Scale to front squat if OHS isn’t feasible with mobility restrictions.
– Air Squat: Squat to box/bench
Coach Focus: We want all athletes to have a minimum of 1:00 on the Air Squat station, ensure the stimulus that is provided makes that possible.
SCOR: Metcon (AMRAP – Rounds and Reps)
10 Minutes of SKill work with PVC pipe Snatch
10 DB snatch
10 Air Squat