12/23/2021

22
Dec

12/23/2021

Announcements

Christmas Eve Class times are; 7:30 AM-12 PM-4PM
Closed on Christmas Day

CrossFit TTG – CrossFit

Warm-up

2:00 Dragon Pose (1:00 per side)

1:00 Squat Hold with Empty Bar in Back Rack

Every 2:00 For 8:00

8 Burpee Box Jumps

10 Jumping Back Squats w/ empty bar

A: Back Squat (Every :90 for 15 Minutes 3 Back Squats @ 60%)

Stimulus: Speed

Rest: As prescribed

Coach Focus: Squat focus for today is standing up with speed. Moving a lighter bar fast is a very effective way to get stronger, but the athletes must be told to stand up with SPEED. Slow reps will not achieve the desire stimulus. If needed, scale the percentage back to allow for a fast ascent in the squat.

B: Metcon (Time)

For Time (9 Minute Cap)

8-12-16

Hang Squat Clean 115/75lbs

Burpee Box Jump Overs 24/20″
Feel: Gas

Pacing: Reach

Target Score: 5-9 Minutes

Firebreather Score: Sub-4 Minutes

Scaling:

– Hang Squat Clean: Should not exceed 1/2/3 sets each round, respectively. Scale weight before reps.

– BBJOs: To preserve the stimulus, scale the height of the box or have athletes perform bar facing burpees.

Coach Focus: We want your athletes to start with a reckless pace that feels too fast from the start. Teaching your athletes the “bounce” clean is a very effective way to increase the speed and effectiveness of this workout’s stimulus.

SCOR: Metcon (Time)

1-2-3-4-5-6-7-8-9-10 ( 20 Cap)

Row Cals

Wall Balls

Slam Balls

:30 Plank