3/25/21
CrossFit TTG – CrossFit
Warm-up
6 Rounds
5 Ground to Overhead with a Plate
45/35lbs
15 Plate Hops
A: 2PC&PJ (EMOM 8M )
2 Power Clean and Push Jerk 75-85%
Drop Between Reps
Stimulus: Speed
Rest: As prescribed
Coach Focus: We are looking to prime athletes to move fast and
feel explosive for the upcoming Open WOD that comes on Fridays.
Additional Notes/Resources: Keep athletes moving “snappy” if
movement quality degrades, lower the weight
A: Metcon (Time)
5 Rounds (12m Cap)
8 HSPU
4 Power Cleans 135/95lbs
3 Box Jump Overs 30/24″
4 Power Cleans 135/95lbs
3 Box Jump Overs 30/24″
Feel: Conditioning
Pacing: Sustain
Target Score: 7-12 Minutes
Fire breather score: Sub 6 minutes
Scaling
– HSPU should start as 1 set but may turn into 2. Reduce reps
(but no fewer than 5) or scale to a DB push press.
– Power Clean weight should be relatively light and allow for
touch and go reps or very quick singles.
– Box jump overs are meant to be slightly taller than usual but
may be scaled in height.
Coach Focus: Metcon should be a merry-go-round of fitness with
nothing to slow athletes down other than their cardio.
SCOR: Metcon (AMRAP – Rounds and Reps)
5AMRAP x 3
10 Push Press
10 Renegade Row
10/7 Cal Bike
Rest 2 Minutes