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