CrossFit TTG – CrossFit
5 Inch worms + Push Up
10 Pause OHS w/ PVC/Empty Bar
A: Snatch (Percentage Work)
1×3 Power Position
2×3 Tempo Pull Squat Snatches, lighter than set 1 weight.
3 @ 65%
2 @ 75%
1 @ 85%
3 @ 70%
2 @ 80%
1 @ 90%
3 @ 75%
2 @ 85%
1 @ 95%+
Drop and reset on sets with multiple reps. Rest 2-4 minutes between sets.
Rest: As prescribed
Coach Focus: In this phase we are providing 3 separate sessions to try and PR the snatch, knowing that not everyone is feeling 100% on retest week. Athletes have the ability to try for a new PR as long as they have not missed any reps leading up to the final single rep. If a PR attempt is not in the cards today, stick to the percentage and work to build confidence on the higher ends of the percentage work.
Additional Notes/Resources: Drop and reset on sets with multiple reps. Rest 2-4 minutes between sets. The final single is optional and there to allow athletes to attempt a new 1RM if it’s feeling good. May only make an attempt if all previous lifts were successful.
B: Metcon (AMRAP – Rounds)
3-5 Sets for quality
12 DB Bench Press, light, speed focus
20 Weighted Russian Twists, 25lbs or less
12 Cossack Squats, 25lbs or less (6/leg)
Feel: Muscular Overload/Accessory
Pacing: N/A, for Quality
Target Score: N/A
Firebreather Score: N/A
– DB Bench: DB Floor Press is an excellent substitute if there are not enough benches available. Rx weight should be not much heavier than 50s/35s, with speed being the focus.
– Russian Twists: Perform unweighted if the weight presents too much challenge
– Cossack Squats: Perform unweighted if the weight presents too much challenge
Coach Focus: Who doesn’t love to get swole? Goal is to chase a pump, but not at the expense of good form. This optional and may be substituted with mobility/stretching.