11/23/21

22
Nov

11/23/21

CrossFit TTG – CrossFit

Warm-up

4 Rounds

:30 Row

:30 Spider Man lunge Stretch

then

500M row at 1:58/2:08 Pace

A: Snatch (Squat Snatch Percentage Work)

Warm Up

1×3 Power Position

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

5 reps @ 60%

4 @ 65%

3 @ 70%

5 @ 65%

4 @ 70%

3 @ 75%

5 @ 70%

4 @ 75%

3 @ 80%

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

Stimulus: Technique to Heavy

Rest: As needed

Coach Focus: Percentage work increase by 5% this week across all sets but the focus remains the same. Avoid sloppy reps by focusing on a solid first and second pull, which should be addressed with the tempo snatch work that precedes the percentage work.

B: Metcon (No Measure)

On a 10 Minute Clock

20 Famers Hold Stationary Lunges (10 per leg)

20 Curl and Presses

20 S. DB Pull Over
Feel: Accessory

Pacing: Sustain/Forever

Target Score: N/A

Firebreather Score: N/A

Coach Focus:

– Lunges: Heavy but in control, no bashing of the knee off the floor.

– Curl and Press: Very Light DBs, both DBs curled/pressed at the same time.

– DB Pull Over: Lay supine on a bench with arms extended vertically over the chest. Slowly lower the dumbbell, with arms extended, overhead (backwards) before returning to the starting position. See our IG for a movement demo!

SCOR: Metcon (Time)

6 ROUNDS (20 Min Cap)

10 Jumping Jacks

10 Bent Over row

10 Wall Ball

10 Cal AAB