10/26/21

25
Oct

10/26/21

CrossFit TTG – CrossFit

Warm-up

2:00 Mash Deltoids, per side

Then

AMRAP 5:00

10 DB Floor Presses

10 DB Deadlifts

100m DB Farmers Carry

A: Metcon (No Measure)

MUSCLE UP SKILL WORK

Every Minute For 3 Minutes

3 False Grip Ring Rows



Every Minute for 3 Minutes

2 Low/High Ring Transitions*



Every Minute for 3 Minutes

1-3 Muscle Ups or 2 Ring Transitions

*Pick the appropriate versions based upon

fitness
Stimulus: Technique

Rest: As needed

Coach Focus: We want to see athletes of all levels working on the requisite skills for muscle ups, regardless of current capacity. Take the extra time today to drill the importance of the false grip so that athletes increase their chances of success.

Additional Resources: Low Ring Muscle Up Skill Work

https://www.instagram.com/p/CL21cYTMxf9/

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 17 Minutes

100m 45lb Plate Carry

10 Box Jump ATWOs 20/16″

3 Muscle Ups (Done in 1 set)
Feel: Cardio

Pacing: Sustain

Target Score: 8+ Rounds

Firebreather Score: 12+ Rounds

Scaling:

– Plate Carry: Can be a walk if necessary, but everyone carries something. May be carried anyhow. Reduce loading if needed.

– BJ ATWO: Reduce height of obstacle but keep everyone jumping if possible. A tall step up is a great sub for someone who cannot jump.

– Muscle ups: Must be one set, reduce reps to allow for an unbroken set. If muscle ups are inconsistent, scale back to the most difficult pull up option or bar muscle ups.

Coach Focus: The stimulus for this workout is cardio which is why it is critical that athletes can stay moving for the entire duration. Do not allow athlete’s ego to get the best of them.

SCOR: Metcon (AMRAP – Rounds and Reps)

17 AMRAP

100M run

10 Goblet Squat

5 Bent Over Row