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