2/5/21

CrossFit TTG – CrossFit

Warm-up

20 Band Pull Aparts

20/15 Calorie Row

20 PVC Pass Throughs

20/15 Calorie Row

20 PVC Overhead Squats

20/15 Calorie Row

10 DB Front Squats

10 DB Push Press

10 Gymnastic Kips

A: Metcon (No Measure)

BMU Skill Day

EMOM 9 Minutes

Min 1-3:

3 BMU Kips, performed as singles

Min 4-6:

2 BMU Kip + Knees to Bar

Min 7-9

1-3 Perfect Bar Muscle Ups
Stimulus: Technique

Rest: As prescribed

Coach Focus: This forced warm up is meant to serve as a warm up for

athletes who have bar muscle ups, and a skill opportunity for athletes

who do not have bar muscle ups. The latter may make some attempts at

bar muscle ups here, but if they aren’t going to get any today, they should

modify the workout to chest to bar pull ups to preserve the Fran-like

stimulus of the workout.

B: 21.7 MF (Time)

For Time (12 cap)

21 DB Thrusters

12 Bar Muscle Ups

15 DB Thrusters

9 Bar Muscle Ups

9 DB Thrusters

6 Bar Muscle Ups

DBs: 50s/35s
Feel: Gas

Pacing: Reach

Target Score: 5-10 MInutes

Firebreather Score: Sub-4 Minutes

Scaling:

– DB Thruster: Scale weight before reps – athletes should be able to

perform at least a set of 15 unbroken when fresh. Athletes shouldn’t

need more than 3 sets at any point.

– Bar Muscle Ups: Ideally these are 1-3 sets, but may be more if you

choose to allow athletes to work through this Rx. Otherwise, scale to

Chest to Bar Pull Ups/chin over bar/jumping chest to bar to preserve

the stimulus.

SCOR: 21.7 SCOR (Time)

For time (12 Cap)

21 BB Thruster

12 Ring Row

15 BB Thruster

9 Ring Row

9 BB Thruster

6 Ring Row