12/16/20

15
Dec

12/16/20

CrossFit TTG – CrossFit

Warm-up

1:00 Single LAX Ball Scap/Trap Smash

Then,

4 Rounds

5 Strict Press

5 Push Press

5 Push Jerk

5 Russian KB Swings

A: Push Jerk (1×1)

Stimulus: Heavy

Rest: 2-3 Minutes between attempts

Coach Focus: Teach athletes to be aggressive when driving

themselves under the barbell. Remind athletes that warm up reps

should be performed as aggressively as 1RM attempts.

Additional Notes/Resources: This is not a re-test, but instead is to

give athletes the chance to see their Push Jerk work pay off while

also finding a current 1RM push jerk

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

8 KB Snatch, right 53/35

8 Push Ups

8 KB Snatch, left

8 Push Ups

KB: 53/35lbs
Feel: Muscular Overload

Pacing: Sustain

Target Score: 5+ Rounds

Firebreather Score: 8+ Rounds

Scaling:

– KB snatches should always be one set, but in the case that an

athlete really struggles to do the movement correctly/safely, a

single DB hang snatch works well.

– Push ups should not take more than :20-:30 at any point.

Athletes will benefit more from scaling from the start such that

their push ups don’t burn out too quickly

SCOR: Metcon (Time)

6 Rds For TIme (18)

10 KB swing

10 Wall Ball

4 Ring Row

Rest 2 Min

6 Wall Ball

6 Kb swing

2 Ring Row