12/18/2021

17
Dec

12/18/2021

CrossFit TTG – CrossFit

Warm-up

1:00 Seated Forward Fold

1:00 Seal Stretch

AMRAP 5 Minutes

Run 100m

10 Good Mornings

Run 100m

:30 HS Hold

A: Metcon (Time)

For Time with a Partner:

2 Rounds

30 Wall Walks

40 Power Cleans 205/140lbs, or ~75% 1RM

Split work anyhow, but it must be kept even.

26 minute cap
Feel: Muscular Overload/Gas, depending on strategy

Pacing: Reach

Target Score: Complete before time cap.

Firebreather Score: Sub-20 Minutes

Scaling:

– Wall Walk: Every athlete should have a target to get their hands over and back with. Use the Open standard for scaled wall walks for your least proficient athletes. For athletes with the ability to travel further, but maybe not all the way to the wall, give them a line so they have a standard to meet on every rep.

– Power Clean: Looking for a weight an athlete can repeatedly hit, but one that is heavy. Target percentage is roughly 75%. These will likely be steady singles.

Coach Focus: Coaches should allow their teams to formulate their own strategy for attacking today’s workout, but singles back and forth is likely the best play for each team. On the wall walks coaches should push athletes to use as few steps in and out from the wall as they can each set. When it comes to the power cleans, coaches should watch to ensure athletes consistently set up correctly so they use their legs in their pull not their backs.