12/03/21

2
Dec

12/03/21

CrossFit TTG – CrossFit

Warm-up

1:00 Lunge and Reach

https://www.youtube.com/watch?v=y5jf6EIBgAk

2 Rounds

300m Row

8 Hang Power Snatches

8 OHS

A: Hang Power Snatch (Complex: 1 Tempo Snatch Pull + 1 Hang Power Snatch)

For 15 Minutes, practice the following complex:

1 Tempo Snatch Pull + 1 Hang Power Snatch

Drop and reset between the pull and the snatch. The snatch is performed at normal speed.

Start light and add weight if mechanics remain sound.

Stimulus: Technique to Heavy

Rest: As needed

Coach Focus: This lift is done as a complex so athletes should be instructed to hang onto the bar between movements. Coaches should use the tempo snatch pull to diagnose movement faults ahead of the hang power snatches. There are no prescribed reps and sets as we are looking for less experienced athletes to get many practice sets where as your more experienced lifters will go heavier and need longer rest periods between sets.

B: Metcon (Time)

AMRAP 2 Minutes, until 50 Box Jumps have been

completed: (10 Minute / 5 Round Cap)

2 Wall Walks

12 Sumo Deadlift High Pulls 95/65lbs

Max Box Jump Overs 30/24″ in remaining time

Rest 1:00

Score is time when the 50th Box Jump has been

completed.
Feel: Cardio

Pacing: Reach

Target Score: Finish in 4-5 rounds (athletes should not require more than 5 rounds)

Firebreather Score: Finish in 3 rounds

Scaling

– Wall Walks: Use the Open standard scaling or a :20 Handstand Hold

– SDLHP: Should be 1 set every round

– Box Jump Overs: Scale box height before reps. Keep anyone who can jump, jumping. Otherwise ma machine for calories is a good sub.

Coach Focus: All athletes should have at least 1 minute to do box jump overs, if not more. This workout should not exceed 5 rounds for anyone. Fastest may complete it in 3, most should complete it in 4. Barbell should be light enough to enable athletes to get their wall walks and SDLHP done in under 1 minute.

Additional Notes/Resources: Wall Walk Efficiency – Same Number of Steps Every Time!

SCOR: Metcon (3 Rounds for reps)

3x 9 AMRAP

10 DB Cleans

8 Jump Over DB

6 DB Squats

Rest 2 Min Inbetween AMRAPS