12/11/20

CrossFit TTG – CrossFit

Warm-up

AMRAP 8 Minutes

25 Single Unders

5 R. Arm DB Strict Presses

5 L. Arm DB Strict Presses

5 Strict Pull Ups or Ring Rows

:30 Deadhang from Pull up Bar

A: Metcon (Time)

For Time (18 cap)

100 Double Unders

15 HSPU

15 Hang Power Cleans

15 HSPU

100 Double Unders

12 HSPU

12 Hang Power Cleans

12 HSPU

100 Double Unders

9 HSPU

9 Hang Power Cleans

9 HSPU

Barbell: 165/115lbs
Feel: Gas

Pacing: Reach

Target Score: 10-16 Minutes

Firebreather Score: Sub-8

Scaling:

– HSPU should be done in 1-3 sets every time, but fewer sets to

start. Consider scaling to 12-9-6 or some reduced volume rep

scheme first. 3-2-1 wall climbs, pike HSPU, or push ups are

good scaling options if HSPU aren’t there yet.

– Hang power cleans should be 2 sets or less each time.

– Each set of double unders should not exceed 2:00. Reduce

reps, allow for 1-2 of practice depending on the athlete, or

modify to regular or heavy single unders.

Coach Focus: In the HSPU, athletes should focus on aggressively

extending their knees upward to ensure they aren’t kicking

themselves off the wall.

SCOR: Metcon (Time)

Chipper (20 Minutes)

80 Box Step Up

80 Plank Transitions

50 Burpee

50 Cal AAb