12/27/21

26
Dec

12/27/21

CrossFit TTG – CrossFit

Warm-up

3 Rounds

:10 Row HARD, :20 Row Slow

3 Rounds

5 KB Taters

8 Squat Jumps for Height

A: Snatch (Lifting Re-test: Find 1RM)

Warm Up

1×3 Power Position

2×3 Tempo Pull Squat Snatches, lighter than set 1 weight.

3 reps @ 70%

2 @ 75%

1 @ 80%

1 @ 75%

then, continue climbing upward to a new 1RM.

The final, lighter single is intended to make the bar feel a bit lighter and force athletes to perform a mini “wave” as we’ve done in the previous 6 weeks.

Stimulus: Heavy

Rest: As needed

Coach Focus: This is it! This is your athletes’ 3rd chance to try and PR their snatch. If athletes have not PR’d yet, encourage very small jumps as they work to their new 1RM. While we would typically recommend larger jumps in slow lifts like a squat or deadlift, often times with olympic lifts athletes feel better with lots of reps to really grease the groove and dial in their movement pattern.

B: Metcon (Weight)

Choose Cardio or Accessory

Cardio

For Time

100 Unbroken Wallballs to 10/9′

Choose a weight that allows you to perform 100 unbroken.

Rx athletes should shoot for 20/14lbs or heavier.

Scaled Option: 70 reps to 9/8′

Accessory

3 Rounds for Quality

:90 DB or KB Farmer’s Hold

40 S-Leg Glute Bridges (20/leg)

:90 Wall Sit

Farmer’s hold should be heavy, but doable in 1 set. Rx would be 70/50lbs or heavier.
Feel: Muscle overload/Accessory

Pacing: Send or N/A (for accessory)

Target Score: Unbroken, which means continuously throwing the ball for all 100 reps (athletes may not catch the ball and hold onto it and still call it “unbroken”

Firebreather Score: unbroken at 20/14lbs or heavier.

Scaling:

-WB: Pick a weight that is realistic athletes can achieve 100 unbroken reps with. For many this is lower than the normal RX weight of 20/14lbs.

Coach Focus: If athletes are performing the wallball test, remind them that the best athletes do not jump or move their feet when performing wall balls, rather they focus on violently opening their hips and knee joint to ensure their legs are doing the majority of the work. Slow squats are death when it comes to big sets of wall balls. If performing the accessory work, move with care. Form > Speed.

SCOR: Metcon (AMRAP – Rounds and Reps)

10-12-14-16-18-20…. (20 Min cap)

AAB Cals

Russian KB swings
Continue to count up by 2’s through the 20 Minute cap.

Score is the highest round you got through plus the reps