11/9/21

8
Nov

11/9/21

CrossFit TTG – CrossFit

Warm-up

Alternating EMOM for 6 Minutes (same minute)

– 4 Burpees & 10 Wallballs

– 8 Ring Rows & 10 Air Squats

Then, 1:00 Deadhang from Pull Up Bar

A: Metcon (No Measure)

Specific Warm Up

2×3 Big BMU kips, as singles

2×3 Big Kips + Knees up

then,

2 sets of 1-4 BMU
Stimulus: Technique

Rest: As needed

Coach Focus: We are using the skill work today to prep for the CTB and Bar Muscle Ups that are a key feature of this TMF Benchmark. Coaches use these reps for last minute refinements.

Additional Notes/Resources: Bar Muscle Up Teaching Progression

https://www.instagram.com/p/CK4L2NiFiBe/

B: Gymnastics Test – “Buzz Smiteyear” (Time)

For Time

Row 800/700m

60 Box Jump Overs 24/20″

50 Chest to Bar Pull Ups

40 Thrusters 95/65lbs

30 Bar Muscle Ups

Time Cap: 16 Minutes



Scaled

For Time

Row 800/700m

60 Box Jump Overs 20/16″

50 Pull Ups

40 Thrusters 75/55lbs

30 Chest to Bar Pull Ups

Time Cap: 16 Minutes



Beginner

For Time

Row 600/500m

40 Hops over Barbell

30 Jumping Pull Ups

30 Thrusters 45/35lbs

20 Banded Pull Ups (most challenging version of

pulling possible)
Feel: Muscular Overload/Gas

Pacing: Sustain

Target Score: Get to the final gymnastics movement/get further than Week 1

Firebreather Score: Finish faster than Week 1

Scaling: see Scaled/Beginner options.

– Pull ups should not exceed 5 minutes to complete.

– The goal of this workout is for everyone to get the chance at Bar Muscle Ups with only the very best potentially finishing under the cap.

Coach Focus: The first gymnastics pulling movement should be the “easier” of the two that the athlete performs. We have an Rx/Scaled/Beginner option because of the variance in gymnastics abilities, but there’s a good chance athletes will get stuck on the pull up bar which is acceptable because it’s a gymnastics test. Consider staggering start times by

roughly 4 minutes, allowing time for athletes to row and spread out on the pull up bars/bar muscle up stations. Before starting the clock, ask your athlete to check their workout logs to find their previous time (9/28/21).

Workout is “for time” just so there’s no chance anyone gets back on the rower, but the majority of athletes will get time capped. The vast majority of athletes should get to the Bar Muscle Ups and have some time to work or attempt their first reps.

SCOR: Metcon (No Measure)

FOLLOW THE SCALED VERSION TEST THIS