12/1/21

30
Nov

12/1/21

CrossFit TTG – CrossFit

Warm-up

1:00 OHS Hold with PVC

3 Rounds

5 Inch worms + Push Up

200m Run

10 Pause OHS with Empty Bar

A: Snatch (Percentage work)

Warm Up

1×3 Power Position

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

4 reps @ 65%

3 @ 70%

2 @ 75%

4 @ 70%

3 @ 75%

2 @ 80%

4 @ 75%

3 @ 80%

2 @ 85%

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

Stimulus: Technique to Heavy

Rest: As needed

Coach Focus: Another 5% increase this week will further challenge your athletes ability to consistently as they move into the higher percentages. Continue using the warm up reps to refine technique, watching carefully for faults on those earlier reps because the heavier weight tends to bring about old faults.

Additional Notes/Resources: We are looking for you to prioritize the so that is why you will see a range of rounds in the body building work that ends class. As a reminder with the accessory work we are looking for quality rather than volume or speed.

B: Metcon (No Measure)

Optional Bodybuilding

3-5 sets

10 Double DB Bicep Curls

10 Bent Over Rows (10/arm)

6-20 GHD Hip Extensions
Feel: Accessory

Pacing: Forever

Target Score: N/A

Firebreather Score: N/A

Coach Focus:

– Bicep Curls: Get Huge

– Bent Over Rows: Grow Biceps

– Hip Extensions: Build those cheeks/hammies (see video below for coaching tips). Looking for a controlled ROM for all reps.

SCOR: Metcon (2 Rounds for reps)

2x 12 AMRAP

10 Goblet Squats

1k AAB

10 Burpee

R-3 Minutes inbetween AMRAPS