11/19/21

18
Nov

11/19/21

CrossFit TTG – CrossFit

Warm-up

2:00 Hip Openers

20 Front Rack Elbow Pointers

-Then-

EMOM 9 (:45s on/:15s off)

1- Row Cals

2- Front Rack GFYs (R-leg Lunge + L-Leg Lunge+ Squat = 1 GFY)

3- AAB Cals

A: Front Squat Interval Test (Time)

For Time (30 Minute Cap)

41/33 Calorie Row

19 Front Squats 165/115lbs

24/19 Calorie AAB

Rest 4:00

41/33 Calorie Row

14 Front Squats 185/125lbs

24/19 Calorie AAB

Rest 4:00

41/33 Calorie Row

9 Front Squats 205/135lbs

24/19 Calorie AAB

Bar is taken from the floor.

Scaled/Modified Weights: 115/75lbs, 135/95lbs,

165/115lbs
Feel: Gas/Muscular Overload

Pacing: Reach

Target Score: Sub-26 Minutes (6 minutes of working time per section), consider a 30 minute cap.

Firebreather Score: Sub-23 Minutes

Scaling

– Row: Should not exceed 2:30 in any round

РFront Squat: The final bar should not exceed 75% of the athlete’s 1RM. Each round should not exceed 3 sets to complete the front squats, but should be a good challenge that forces athletes to perform multiple sets.

– AAB: Should not exceed 2:30 in any round.

Coach Focus: Your athlete should be instructed to push the row buy-in each round with an aggressive, but not reckless pace, that allows them to walk over and get started right away on the front squats. Squat should be completed in 3 sets or less and then athletes should be urged to push the bike at the end of the round. We will be retesting this piece at the end of the phase so remind athletes to record their scores. This test is intended to be a Front Squat under-fatigue sort of test.

Additional Notes/Resources: A 4-5 minute stagger should allow athletes to share

rowers/bikes with minimal interference/overlap. A 500m run may be substituted for the rowing and a 400m run for the biking portion if machines are limited.

SCOR: Metcon (3 Rounds for time)

Interval Test FrontSquat

30/24 Calroie Row

19 Front Squats 75/55

18/13 Cal AAB

Rest 4:00

30/24 Calroie Row

114 Front Squats 75/55

18/13 Cal AAB

Rest 4:00

30/24 Calroie Row

9 Front Squats 75/55

18/13 Cal AAB