12/15/2021

14
Dec

12/15/2021

CrossFit TTG – CrossFit

Warm-up

6:00 Assault Bike*

*Every :90 starting at 0:00

5 Hang Squat Cleans (start with empty bar and add weight each round)

Then

Build to 60% of 1RM Front Squat

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes, alternating full rounds w/ a Partner:

3 Front Squats @60%

12/9 Calorie Assault Bike

3 Front Squats @60%

12/9 Calorie Assault Bike

Bar is taken from the floor.
Feel: Muscular Overload/Gas

Pacing: Reach

Target Score: 2-3 Minutes per Round, both partners complete 5 rounds

Firebreather Score: Sub-2 Minutes per round, both partners complete 7 rounds

Scaling:

– AAB: Calories should not exceed 1:00 in either set each round. If you have an athlete who is not strong on the AAB, consider reducing calories by 1-3 calories. If no AABs are available, scale to any C2 Machine other than the ski erg for the same number of calories.

Coach Focus: The purpose of this piece today is front squatting a moderately heavy load under fatigue. Coaches should remind athletes that positioning is king when it comes to the front squat, poor posture = unsafe and more difficult front squats. To improve positions, coaches should encourage athletes to wider their grip, keep a full grip around the bar, and focus the shelf the bar sits on when squatting. Poor mechanics = less safe and harder. Get your people moving better.

Additional Notes/Resources: athletes may squat clean their first rep of their set.