2/15/21

CrossFit TTG – CrossFit

Warm-up

12 Burpee Box Jump Overs 24/20″

Then

3 Rounds

5 Gymnastic Kips

10 Empty Bar Thrusters

Then

5-7 Minutes to Warm Up the Clean and

Jerk (Target is 70-80% of target

weight)

A: Open Test (AMRAP – Rounds and Reps)

Open Test

From 0:00-18:00

AMRAP 18 Minutes

4 Chest to Bar Pull Ups

6 Thrusters 95/65lbs

8 Box Jump ATWOs 24/20″

Then, From 18:00-33:00:

Find a 1RM Squat Clean and Split Jerk

Two scores: rounds + reps and weight in the

clean and jerk.
Feel: Conditioning + Heavy

Pacing: Sustain

Target Score: 10+ Rounds/Clean and Jerk PR!

Firebreather Score: 15+ Rounds/Clean and Jerk PR!

Scaling

– This workout is written to be intentionally doable RX by as

many athletes as possible, but may still require

modification. Because this is an “Open” workout, allowing

athletes to attempt it Rx even if they don’t meet the notes

below is acceptable and up to the coach.

– Chest to bar pull ups should be 1 set, or scale to chin over

bar or a ring row or strict pull up.

– Thrusters should be 1 set.

– ATWO = all the way over, meaning the athlete does not

land on the box – they must clear it completely. Scale to

regular box jump o

B: Squat Clean and Jerk (18:00-33:00 Min 1 RM )

SCOR: Metcon (AMRAP – Rounds and Reps)

24 min

4 ring row

5 air Squats

8 Jumping jacks

12 Mountain Climbers