10/5/20

CrossFit TTG – CrossFit

Warm-up

4 Rounds

10 Band Pull Aparts

10 Hanging Scap Squeezes

:30 Handstand Hold (:30 of

freestanding practice optional)

Run 100m

A: Split Jerk (1-1-1-1)

Stimulus: Heavy, all 90%+. May find 1RM.

Rest: 2 Minutes between Sets

Coach Focus: Lateral spacing between front and back foot

to increase stability in the catch

– We are looking for athletes to

build across sets

B: 10/5/20 Pogo Stick (Time)

15-13-11 (10Cap)

Push Jerk 155/105lbs

Toes to Bar
Feel: Gas

Pacing: Reach

Target Score: 5-10 Minutes

Firebreather Score: Sub-3 Minutes

Scaling:

– Kipping Knee Raises instead of toes to bar

– V-Ups or Sit Ups for athletes who cannot hang from the

pull up bar.

Coach Focus: Encourage athletes to take a wider stance in

the push jerk to eliminate the “pogo stick” push jerks

SCOR: Metcon (AMRAP – Rounds and Reps)

25 AMRAP

10 Sit Ups

30 Single Unders

15 Kb Swing

10 Box Step Up

:30 Sec OVHD Hold (barbell)
BB Hold is in a clean grip over head with an empty barebell, add weight if it is too light.

No more than 95Lbs total.