11/15/21

14
Nov

11/15/21

CrossFit TTG – CrossFit

Warm-up

1:30 Double LAX Ball T-Spine Smash

-Then-

Alt. EMOM 6 minutes

1 – AAB for Cals

2 – Banded Pull-aparts

3 – PVC Snatch Balance

A: Snatch (Percentage Work)

Squat Snatch

1×3 Power Position

2×3 Tempo Pull Squat Snatches, lighter than set 1 weight.

then,

5 reps @ 55%

4 @ 60%

3 @ 65%

5 @ 60%

4 @ 65%

3 @ 70%

5 @ 65%

4 @ 70%

3 @ 75%

Rest 2-4 minutes between sets, drop and reset.

Stimulus: Technique to Moderate weight, form focused

Rest: As prescribed

Coach Focus: Day 1 of the Squat Snatch work for the phase begins with some positional work to ensure athletes are understanding the concept of moving around the barbell before going into their percentage work. Every set is drop and reset with the goal of moving well vs. “by any means necessary”. It’s our hope that the snatch work from last phase leads to a more successful session in this phase.

Additional Notes/Resources: We are looking for you to prioritize the so that is why you will see a range of rounds in the accessory work. Coaches should gauge the pace of their class before determining how many rounds, if any at all, are done. As a reminder with the accessory work we are looking for quality rather than volume

or speed.

B: Metcon (No Measure)

Optional Accessory Work

3-5 Sets for quality

10 Seated Double KB Strict Press (very light)

1:00 Wallsit (weighted if desired)

15 Hollow Rocks
Feel: Accessory

Pacing: Forever

Target Score: N/A

Firebreather Score: N/A

Coach Focus:

– Seated DB Strict Press: Looking for vertical torso and a vertical press without leaning backwards as the KBs go above your athlete’s head

– Wallsit: Thighs a parallel, hands off the legs

– Hollow Rocks: Maintenance of midline through the entire rock. Coaches should watch their athletes shoulders carefully to ensure they aren’t “breaking” at the midline when rocking.

SCOR: Metcon (Time)

FOR TIME (14 MIN )

21-18-15-12-9

Box JUMP

9-12-15-18-21

PUSH UP