4/1/21
CrossFit TTG – CrossFit
Warm-up
2:00 of Puppy Dog Stretch
Then,
Every 3 Minutes for 6 Minutes
6 Turkish Get Ups
Steady Box Step Ups in the remaining
time (Steady box jumps + step down
on Round 2
A: Power Snatch (5RM touch and Go )
Stimulus: Heavy
Rest: As needed
Coach Focus: Two things we absolutely want to avoid when
performing the snatch are feet jumping wide (starfish) and
pressing out the barbell overhead. Coaches should lead multiple
reps where that is the focus before allowing athletes to build in
weight.
B: Metcon (Time)
For Time with a Partner (12 Cap)
3 Rounds
15 Snatches 135/95lbs
15 Clean and Jerks 135/95lbs
One person working at a time. Teams
may break it up anyhow.
Feel: Gas
Pacing: Reach
Target Score: 7-10 minutes, should not exceed 12 Minutes
Fire breather score: Sub-7 Minutes
Scaling
– Loading: an athlete should be able to perform 5 touch and go
reps of both movements when fresh, and be able to perform
relatively quick singles in the workout, otherwise reduce the
weight.
Additional Notes: Athletes may power or squat these lifts, but is
intended to be similar to Grace/Isabel (power snatch and power
clean + push jerk)
SCOR: Metcon (Time)
6 Rounds (23Cap)
10/8 Cal Ski
10 DB ALT snatches
30 Mountain Climbers