10/07/2021

6
Oct

10/07/2021

CrossFit TTG – CrossFit

Warm-up

2:00 Puppy Dog Pose

Then,

3 Rounds

:10 Bike HARD

10 Band Pull Aparts

1 Wall Walk

A: Metcon (Time)

For Time (30 Minute Cap)

200 Double Unders

15 Power Snatches 135/95lbs

15 Wall Walks

Rest 3:00

150 Double Unders

12 Power Snatches 135/95lbs

12 Wall Walks

Rest 3:00

100 Double Unders

9 Power Snatches 135/95lbs

9 Wall Walks
Feel: Gas

Pacing: Reach

Target Scores: 24-30 Minutes

Firebreather Scores: Sub-20 Minutes

Scaling

– Double Unders: Should not exceed 4, 3, and 2 Minutes, respectively. Reduce reps (maintain the goal of a bigger-than- usual set), or scale to single.

РPower Snatch: Should be able to perform touch and go if they had to, but quick singles must be doable. Should not exceed 70% of an athlete’s 1RM.

– Wall Walks: Should not exceed 5, 4, 3 Minutes respectively. Use scaled wall walk standard, or reduce volume to as few as 9, 7, and 5 respectively.

Coach Focus: Strategic breaks are going to be necessary for most of your athletes. For example, breaking the 200 double unders

into sets of 50 and the wall walks into 5 fast sets of 3 are two helpful ways to keep athletes moving.

SCOR: Metcon (Time)

For Time (24 Cap)

Buy In: 500M row

50 Jump Rope

10 Hang clean and Jerk

100′ Bear Crawl

50 Jump Rope

15 Hang clean and Jerk

100′ Bear Crawl

50 Jump Rope

20 Hang clean and Jerk

100′ Bear Crawl