3/30/21

29
Mar

3/30/21

CrossFit TTG – CrossFit

Warm-up

AMRAP 8 Minutes

8 Band Pull Aparts

8 Scap Push Ups

8 Scap Pull Ups

8 Box Jmps

8 Wallballs

Skill work

2 Rounds

:30 Handstand Hold

Rest :30

2 Rounds

:30 Shoulder Taps

Rest :30

2 Rounds

2-5′ HS Walk to Walk

Rest :30

2 Rounds

1 Moderate distance HS Walik

Rest as needed

A: Metcon (Time)

For Time with a partner (20Cap)P1:

25′ HS Walk

20 Push Jerks 115/75lbs

25′ HS Walk

P2:

25′ HS Walk

20 Push Jerks 115/75lbs

25′ HS Walk

P1:

25′ HS Walk

15 Push Jerks 115/75lbs

25′ HS Walk

P2:

25′ HS Walk

15 Push Jerks 115/75lbs

25′ HS Walk

P1:

25′ HS Walk

10 Push Jerks 115/75lbs

25′ HS Walk

P2:

25′ HS Walk

10 Push Jerks 115/75lbs

25′ HS Walk
CONDITIONING

Feel: Muscular Overload

Pacing: Reach

Target Score: 1:30-3 minutes per round (for 1 athlete to complete their

round)

Firebreather Score: 1:30 or faster each round

Scaling:

– HS Walk: cap athletes at :30 of practice per 25’ or reduce the distance

for athletes who can walk some on their hands but not the full 50’ per

round. Or substitute 1-2 Wall Climbs depending on the athlete, or a 25’

Bear crawl (wall climb is the preference)

– Push Jerk should be 2 sets or less every time, otherwise scale weight

before reps.

Coach Focus: Work with athletes on keeping a proper front rack to ensure

their hips contribute to the push jerk to avoid early arm burnout.

SCORR: Metcon (AMRAP – Rounds and Reps)

25 AMRAP

10 Push Press (DB)

15/12 Cal AB

10 Air Squats to med ball

10 Dead Lift 55#