12/30/21

29
Dec

12/30/21

CrossFit TTG – CrossFit

SCOR: Metcon (Time)

3 Rounds (24 Cap)

30 Air Squats

40 Sit ups

50 KB Deadlifts

Warm-up

10 Press Ups (Seal Stretch, lower chest down to the floor, then press back up)

25 Thick Banded Good Mornings

20 Russian Kettlebell Swings (Moderate Weight)

20/16 Calorie Row

20 Kettlebell Taters

12/9 Calorie Assault Bike

10 Pause Front Squats with light plates

A: Front Squat Interval Test (Time)

For Time (30 Minute Cap)

41/33 Calorie Row

19 Front Squats 165/115lbs

24/19 Calorie AAB

Rest 4:00

41/33 Calorie Row

14 Front Squats 185/125lbs

24/19 Calorie AAB

Rest 4:00

41/33 Calorie Row

9 Front Squats 205/135lbs

24/19 Calorie AAB

Bar is taken from the floor.

Scaled/Modified Weights: 115/75lbs, 135/95lbs,

165/115lbs
*Retest*

Feel: Gas/Muscular Overload

Pacing: Reach

Target Score: Sub-26 Minutes (6 minutes of working time per section), consider a 30 minute cap.

Firebreather Score: Sub-23 Minutes

Scaling

– Row: Should not exceed 3:00 in any round, but should be closer to 2-2:30 at most.

– Front Squat: The final bar should not exceed 75% of the athlete’s 1RM. Each round should require 2-4 sets to complete the front squats, but should be a good challenge that forces athletes to perform multiple sets.

– AAB: Should not exceed 2:30 in any round. A 500m run may be substituted for the rowing and a 400m run for the biking portion if machines are limited.

Coach Focus: Your athletes should be instructed to row at a pace that isn’t slow, but allows them to walk over and get started right away on the front squats. Squats should be completed in 2-4 sets. Remind athletes to look back at their scores beforehand to have an idea of how to improve.

Additional Notes/Resources: A 4-5 minute stagger should allow athletes to share rowers/bikes with minimal interference/overlap.