12/21/20

CrossFit TTG – CrossFit

Warm-up

300m Run

Then

Every 2 Minutes for 8 Minutes*

4 Muscle Cleans

4 Front Squats

4 Hang Squat Cleans

4 Split Jerks

*Add weight to the barbell each round

A1: Open Test (AMRAP – Rounds and Reps)

Open Test

From 0:00-18:00

AMRAP 18 Minutes

4 Chest to Bar Pull Ups

6 Thrusters 95/65lbs

8 Box Jump ATWOs 24/20″

Then, From 18:00-33:00:

Find a 1RM Squat Clean and Split Jerk

Two scores: rounds + reps and weight in the

clean and jerk.
Feel: Conditioning + Heavy

Pacing: Sustain

Target Score: 9+ Rounds

Firebreather Score: 14+ Rounds

Scaling:

– If jumping over a box is too intimidating, using a PVC pipe hung

over the edge of a small box works great. Otherwise normal box

jumps are great.

– All movements are meant to be one set every time, but when

scaling keep in mind that this is a test and is a great time for

athletes to maybe push into the Rx range given the

accessibility of all of the movements.

Coach Focus: Transitions are the name of the game, reinforce

their importance.

A2: Clean and Jerk (1×1 18-33M)

SCOR: Metcon (Time)

4 Rounds (25M)

500M row

20 Air Squats

15/12 Cal Bike

20 KB swing

10 Push Up