2/12/21
CrossFit TTG – CrossFit
Warm-up
1:00 Banded Front Rack Stretch per
side
AMRAP 5 Minutes
10 Medball Cleans
7 Barbell Push Presses
10/7 Calorie Machine
Then
A: Metcon (AMRAP – Reps)
On a 23 Minute Clock:
Every 2:00 for 8:00
7 Hang Power Cleans AHAP
Every 2:00 for 6:00
5 Hang Power Cleans AHAP
Every 2:00 for 4:00
3 Hang Power Cleans
In the remaining time, find a 1RM Hang
Power Clean
Stimulus: Heavy
Rest: As prescribed
Coach Focus: We are looking for the weight to ascend each set. The sets
of 7 and 5s should provide the opportunity for coaches to refine their
athlete’s technique before the heavy 3s and the 1RM.
Additional Notes/Resources: as soon as athletes finish their last set of 3
they may start on their 1RM. Athletes should start their last set of 3 at the
16:00 mark, leaving just under 7 minutes for the 1RM. This is a continuous
clock. May be above or below the knee.
B: Metcon (Weight)
Every Minute for 8 Minutes
20 Unbroken Wallballs AHAP
If you fail to go unbroken, skip the
following round and then resume
Feel: Conditioning/Gas/Muscle Overload (little bit of everything!)
Pacing: Sustain
Target Score: Complete all 8 rounds
Firebreather Score: Complete all 8 Rounds heavier than RX (Men
25-30lbs, Women 16-20lbs)
Scaling
– Scale the weight of the ball, not the reps.
– Athletes should only use a heavier ball if they can very confidently
complete this at the normal 20/14lb ball, and have a sub 6-7 minute
Karen time.
– If you have athletes who can easily complete this at the normal ball
weight but you don’t have heavy wallballs, have them perform 25 reps
EMOM for 6 minutes at 20/14lbs.
Coach Focus: Each round should be about :40-:45 of work, meaning a
very brief rest before the start of the next round, so this a great
opportunity to talk about scaling & intensity. We do not want athletes
missing more than 1 round.
SCOR: Metcon (AMRAP – Rounds and Reps)
10 AMRAP x 2
15 Shoulder taps
14 Kb Swings
20 air squats
rest 3 Min