12/23/20
CrossFit TTG – CrossFit
Warm-up
20 Band Pull Aparts
Then
3 Rounds
10 Ground to Overhead w/ Plate
45/35lbs
10/7 Calorie Bike HARD
A: Power Snatch (2RM TNG )
Stimulus: Heavy
Rest: As needed
Coach Focus: Work with athletes on pulling under the bar, we do not
want athletes “pressing out” their power snatches
B: GriZZabelle 12/23 (Time)
Conditioning Test
“Grizzabel”
3 Rounds
10 Unbroken Clean and Jerk 105/70lbs
10 Unbroken Power Snatch 105/70lbs
All six sets must be unbroken to count.
Feel: Gas
Pacing: Reach
Target Score: 5-10 Minutes
Firebreather Score: Sub-5 Minutes
Scaling
– This workout is fairly self-scaling, but if athletes are debating
between two weights they should choose the lighter one and go
faster. Athletes use one barbell with the same weight for both
movements.
Coach Focus: Coaches should reiterate bar path and barbell cycling
before beginning. Be sure to remind athletes to drop their hips on
each rep to ensure the legs can assist with the pull from the floor.
SCOR: Metcon (6 Rounds for time)
Every 4M for 24
10 Wall Ball
5 Burpees
50′ Farmers Carry
10 Abmat Sit up