11/16/21

15
Nov

11/16/21

CrossFit TTG – CrossFit

Warm-up

1:00 Shoulder Swimmers

1:00 Box Step Ups

1:00 AFRAME Toe Touches

Then-

2 Rounds

4 Burpee Box Jump Overs

6 Alt. DB Snatch (lighter DB)

8 Hollow Rocks

A: Metcon (3 Rounds for reps)

Toes to Bar Skill/Warm Up

15 Scap Pull Ups

12 Gymnastic Kips (Build to bigger, and bigger kips)

9 Kip w/ Knees Up

6 Knees Up with a Kick

Then,

EMOM 3 Minutes

3-8 Toes to Bar
Stimulus: Technique

Rest: As needed/prescribed

Coach Focus: The #1 goal of today’s skill work is to help athletes understand that long legs (legs straight) in the toes to bar on the way up to the bar is inefficient. However, after kicking the pull up bar, staying long helps build tension. Work to improve both portions of their swing today.

B: Gymnastics Test 11/16 (AMRAP – Reps)

Gymnastics Test

AMRAP 6 Minutes

40 DB Snatches 50/35lbs

20 Burpee Box Jump Overs 24/20″

Max Rep Toes to Bar in remaining time

Rest 3:00

AMRAP 5 Minutes

30 DB Snatches 50/35lbs

15 Burpee Box Jump Overs 24/20″

Max Rep Toes to Bar in remaining time

Rest 3:00

AMRAP 4 Minutes

20 DB Snatches 50/35lbs

10 Burpee Box Jump Overs 24/20″

Max Rep Toes to Bar in remaining time

Score is total Toes to Bar.
Feel: Muscular Overload/Gas

Pacing: Sustain

Target Score: 45+ Reps of Toes to bar

Firebreather Score: 90+ Toes to Bar

Scaling

– DB Snatches: Should not exceed roughly 2:00, 1:30 or 1:00 in each round, scale weight before reps to allow for at least 20 reps UB.

– BBJO: Should not exceed roughly 2:00, 1:30 or 1:00 in each round, scale to bar facing burpees or regular burpees, or scale reps for your most de-conditioned athletes.

– Toes to bar: Kipping knee raises or V-Ups in place of toes to bar

Coach Focus: We are looking for your athletes to have approximately 2:00 at the end of each round to amass reps of toes to bar. Coaches should push athletes to maximize their time on the pull up bar each round by reaching on their pace in the two buy-in movements each round. Do not allow your athletes to perform the “by any means necessary” toes to bar.

Additional Notes/Resources: The “official” scaled version of this workout would be a 35/20lb. DB, a 20/16″ box, and Knee Raises instead of Toes to Bar.

SCOR: Metcon (Time)

3 ROUNDS (24MIN)

30 – WALL BALLS

20-OVHD DB LUNGE

10- BURPEE TO 6″ TARGET