12/29/21

28
Dec

12/29/21

CrossFit TTG – CrossFit

Warm-up

Couch Stretch 2:00/ Side

AMRAP 5 Minutes

100m Run

:45s Back Squat Hold

100m Run

:45s Back Squats

A: Back Squat (Find a 5RM)

Stimulus: Heavy

Rest: As needed

Coach Focus: The high CNS lift for Phase IV will be the Back Squat. One of the most effective squat programs ever written is the Texas Method 5RM Back Squat program. Each week athletes will a 5×5 Back Squat based upon this session. Coaches should spend time prior to starting the clock for the squatting session on proper squatting mechanics as well as effective “bailing” techniques for athletes so they know how to safely get from under the bar in the case they can no longer squat the weight.

Additional Notes/Resources: Note that this is the Phase IV High CNS lift is the Back Squat.

B: Metcon (AMRAP – Reps)

AMRAP 3 Minutes

100 Double Unders

Max Squat Clean Thrusters 95/65lbs
Feel: Gas

Pacing: Send/Reach

Target Score: 15+ clusters

Firebreather Score: 25+ clusters

Scaling:

– Double Under: should not exceed :90 for anyone. Reduce DU requirement or modify to singles.

– Cluster: athletes should be able to do multiple touch and go reps rather than singles. Athletes should have a bar that allows them to hold on for big sets in what will be at most, 2:00 of clusters.

Coach Focus: Priority today is the back squat, so allow as much time as needed. We go long a few times this week, so encourage athletes to push themselves on the short conditioning piece to wrap up class.

SCOR: Metcon (2 Rounds for reps)

10 AMRAp x 2

10 Wall Ball

10 Row Cal

10 DB snatch

10 Ski Cals

Rest 3 Minutes after your first AMRAP