12/17/2021

16
Dec

12/17/2021

CrossFit TTG – CrossFit

Warm-up

1:00 Banded Overhead Contract/Relax (per arm)

1:00 Banded Internal/External Rotations (per arm)

https://www.youtube.com/watch?v=PyMx65a_cCg

https://www.youtube.com/watch?v=CwTJnE0ZY7M

3 Rounds

5 Inch worms + Push Up

200m Run

10 Pause OHS w/ PVC/Empty Bar

A: Snatch (Percentage Work)

Warm Up

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.

Stimulus: Heavy

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)

Optional Bodybuilding

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

Scaling:

– 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.