10/22/2021

21
Oct

10/22/2021

CrossFit TTG – CrossFit

Warm-up

1:30 Twisted Cross, per side

Then

Alternating EMOM 6:00 (2 sets of each)

150m Run

10 Ring Rows

10 S. DB Box Step Ups (HEAVY)

A: Metcon (Time)

For Time (20 Minute Cap)

15 Strict HSPU

14 Farmer’s Hold DB Box Step Ups

13 Strict HSPU

14 Farmer’s Hold DB Box Step Ups

11 Strict HSPU

14 Farmer’s Hold DB Box Step Ups

9 Strict HSPU

14 Farmer’s Hold DB Box Step Ups

7 Strict HSPU

14 Farmer’s Hold DB Box Step Ups

5 Strict HSPU

14 Farmer’s Hold DB Box Step Ups

3 Strict HSPU

Box 20/16″

DB: 30-70s lbs
Feel: Muscular Overload

Pacing: Sustain

Target Score: 15-20 Minutes

Firebreather Score: Sub-15 Minutes

Scaling

– SHSPU: Multiple sets are acceptable. Should not exceed 5 sets or roughly 1 minute of work in any round, otherwise reduce rep scheme (7-6-5-4-…1, or 6-6-6-6… etc). Modify to kipping a small elevated target for Strict HSPU, kipping HSPU, Seated Strict Presses with lighter DBs, or a push up variation work too, just maintain the Muscular Overload stimulus.

– Step Up: Should remain steady and challenging throughout. Push athletes to use a heavier weight than they want, but athletes should be able to do these in

2 sets.

Coach Focus: MetCon has 84 step ups and 63 strict HSPU. The Step Ups are two DBs, step up (standing all the way up at the top) and then down, not over. The DBs are meant to be heavier than the usual step up/over weight, but note the shorter box. We want the step ups to be a grind. SHSPU are programmed a higher volume than most are used to and for today’s class is 100% acceptable for athletes to work through many sets to finish the SHSPU. For athletes w/o SHSPU, kipping, seated strict presses or deficit push ups are all excellent scales.

B: Metcon (5 Rounds for reps)

5 Rounds

1:00 Max Strict Pull Ups

Rest 1:00
Stimulus: Stamina

Rest: As prescribed

Coach Focus: Coaches watch your athlete’s line of action (how they move up and down during their reps). We want to avoid an arc up and down. Get your athlete pulling vertically to the bar, not out-and-around. We recommend doing this AFTER the conditioning.

Scaling: banded strict pull ups or ring rows. We are looking for 10+ reps per round.

SCOR: Metcon (Time)

For Time (25Min Cap)

10 DB PP

50 AB cal

20 DB PP

30 AB cal

30 DB PP

15 AB cal