11/10/21

9
Nov

11/10/21

CrossFit TTG – CrossFit

Warm-up

3 Rounds

100m Jog

:10 AAB SPRINT

Then,

25 Ground to Overhead w/ a plate (suggested plate 45/35lbs)

A: Conditioning Test – “Captain Thunderpants” (Time)

On a 32 Minute Clock:

10 Rounds

200m Run

10 Bar Facing Burpees

5 Power Cleans 135/95lbs

Time Cap: 24 Minutes

Then, from 24:00 – 32:00:

Find a 1RM Shoulder to OH



Scaled

On a 32 Minute Clock:

8 Rounds

200m Run

10 Bar Facing Burpees

5 Power Cleans 95/65lbs

Time Cap: 24 Minutes

Then, from 24:00 – 32:00:

Find a 1RM Shoulder to OH
Feel: Cardio + Heavy

Pacing: Sustain

Target Score: 18-24 Minutes, beat previous time

Firebreather Score: Sub-18 Minutes, beat previous time

Scaling

– Use appropriate test/the same as before

– Power clean weight should be light enough to perform sets of 5 touch and go, but singles are acceptable as a strategy.

Coach Focus: The conditioning test for this phase is meant to provide a stimulus where everything is just do-able enough to stay moving at a quick sustainable pace. No individual set in today’s class should exceed 1:15 to complete. This workout is intended to be completed by many athletes under the cap, but not all. Before starting the clock, ask your athlete to check their workout logs to find their previous time (9/29/21).

Additional Notes/Resources: If athletes complete the 10 rounds early, they may begin the 1RM Shoulder to OH portion, and still have until the 32:00 mark on the clock. The Shoulder to OH may be performed anyhow, but we recommend a split jerk.

Bar is taken from the rack.

A2: Shoulder to Overhead

May be done anyway:

Strict Press

Push Press

Push Jerk

Split Jerk (Often recommended)

SCOR: Metcon (Time)

6 ROUNDS FOR TIME

10 Wall Balls

12 Box Jumps

14 Burpees

200 M run