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