12/14/2021

13
Dec

12/14/2021

CrossFit TTG – CrossFit

Warm-up

20 Slow A-frame Toe Touches

3 Rounds

10 Single DB RDLs (per side)

10 Single Arm DB STOH (5 per arm)

2 Wall Walks

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes x 5

4 Toes to Bar

8 S-arm DB Hang Clean and Jerk 50/35lbs

15′ HS Walk

Rest 2:00 between AMRAPs.

Continue where you left off after each AMRAP.
Feel: Cardio

Pacing: Sustain

Target Score: 12+ Rounds

Firebreather Score: as close to EMOM or faster as possible (20+ rounds)

Scaling:

– Toes to Bar: Should be one set each round. Scale to kipping knee raises or V- ups if Toes to bar are not consistent.

– DB HC&J: Should be unbroken each set. Athlete can alternate arms when desired, but should aim to keep things even, whether thats splitting the 8 reps to 4 reps per arm per round, or alternating full rounds on one side.

– HS Walk: If athlete can consistently walk 5’, allow them to HS Walk. If no HS Walk, scale to 1 Wall Walk or 30’ Bear Crawl.

Coach Focus: There is a fair bit of skill work In today’s interval workout, but coaches must ensure athletes can preserve the cardio stimulus, which means your athletes stay moving for the duration of the workout.

B: Metcon (Time)

In 7 Minutes

Accumulate as much time as possible in an L-Sit or

Bent Knee L-Sit Hold*

Choose a variation that allows for 10-30 seconds at

a time.

*Perform on parallettes or plates – not hanging. To

be done after the conditioning.
Stimulus: For Quality/Accessory

Rest: As little as possible between sets

Coach Focus: Coaches should use today’s skill work as an opportunity to remind athletes that the primary function of our core is keeping us upright and one of the most effective ways to train the core are static holds. Coaches should prioritize a hip angle that is 90-degrees or more acute than 90-degrees vs. legs being straight. Do not allow athletes to hold their breath when performing this static hold, athletes should be able to breathe when performing the hold.

Additional Notes/Resources: Scaling the L-Sit

https://www.instagram.com/p/By-k3Ujj4qZ/

SCOR: Metcon (AMRAP – Rounds and Reps)

25 Amrap

250M row

5 box step ups

10 med ball cleans

Rest :30