12/21/2021

20
Dec

12/21/2021

CrossFit TTG – CrossFit

Warm-up

3:00 Any machine (:30s Easy/:20s Moderate/:10s Hard x3)

:30 Handstand Hold

20 DB Snatches

1:00 Handstand Negatives

20 Goblet Squats

1:30 Saddle Pose

A: Metcon (AMRAP – Rounds)

Climb the Ladder 2x

2-4-6-8-etc

UB Toes to Bar

Rest 3:00 before repeating
Stimulus: Stamina

Rest: As little as possible when “working”, but no break should exceed about :15 between sets. Breaks that are longer than :15 bet constitutes means that Round 1 is done. Rest 3:00 and repeat.

Coach Focus: The volume in our skill work gets aggressive very quickly. Ensure each athlete has the opportunity to build volume as a level that is appropriate for them. Examples of scaled versions (2-3-4 5-6, 1-2-3-4, etc)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes x 3

6-4-2

Deficit HSPU 6/4″

Sandbag Cleans 50-150lbs (should be very heavy)

Rest 3:00 between AMRAPs. Continue

where you left off after each.
Feel: Gas

Pacing: Reach

Target Score: 5+ Rounds

Firebreather Score: 8+ Rounds

Scaling:

– Deficit HSPU: Should ideally be 2 sets or less throughout this piece. Remove/reduce deficit rather than scaling reps. If HSPU aren’t consistent scale to a DB Push Press. Do not make these too easy or this workout will become a sandbag clean workout.

– SB Clean: Should be heavy, but not set should take more than :45 to complete in any set. If sandbags aren’t available, scale to heavy double Russian KB Swing or a Heavy Power Snatch (70-80%, or 155/105lbs would be the Rx equivalent).

Coach Focus: The stimulus today is very gassy, which means we are looking

for a high degree of difficulty in both the sandbag clean and the HSPU. Regardless of the movements selected, all athletes should be able to notch 2 rounds per 4 minute AMRAP (completing 6-4-2 twice). In order to do so, athletes will likely need to be reminded of how to effectively and consistently move the sandbag. When athletes approach the HSPU, remind

then to aggressively kip their early reps, even when they’re fresh, to ensure they can consistently manage to hit their reps.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes x 3

6-4-2

Deficit HSPU 6/4″

Sandbag Cleans 50-150lbs (should be very heavy)

Rest 3:00 between AMRAPs. Continue

where you left off after each.
Feel: Gas

Pacing: Reach

Target Score: 5+ Rounds

Firebreather Score: 8+ Rounds

Scaling:

– Deficit HSPU: Should ideally be 2 sets or less throughout this piece. Remove/reduce deficit rather than scaling reps. If HSPU aren’t consistent scale to a DB Push Press. Do not make these too easy or this workout will become a sandbag clean workout.

– SB Clean: Should be heavy, but not set should take more than :45 to complete in any set. If sandbags aren’t available, scale to heavy double Russian KB Swing or a Heavy Power Snatch (70-80%, or 155/105lbs would be the Rx equivalent).

Coach Focus: The stimulus today is very gassy, which means we are looking

for a high degree of difficulty in both the sandbag clean and the HSPU. Regardless of the movements selected, all athletes should be able to notch 2 rounds per 4 minute AMRAP (completing 6-4-2 twice). In order to do so, athletes will likely need to be reminded of how to effectively and consistently move the sandbag. When athletes approach the HSPU, remind

then to aggressively kip their early reps, even when they’re fresh, to ensure they can consistently manage to hit their reps.

Scor: Metcon (AMRAP – Rounds and Reps)

20 Amrap

10 Rear leg split squat /leg

10 wall balls 14/8

10 Row cals