4/16/21

15
Apr

4/16/21

CrossFit TTG – CrossFit

Warm-up

2 Rounds

10 Scap Pull Ups

10 Pause Goblet Squats (3-count pause at the bottom)

Then

AMRAP 8 Minutes

8 Box Jumps (Step down)

6 Empty Bar Hang Squat Cleans

4 Gymnastics Kips

2 Kipping Pull Ups

A: TMF Benchmark #1 (Time)

For time

28 Bar Facing Burpees

28 Pull Ups

7 Squat Cleans 185/125lbs

21 Bar Facing Burpees

21 Chest to Bar Pull Ups

7 Squat Cleans 185/125lbs

14 Bar Facing Burpees

14 Bar Muscle Ups

7 Squat Cleans 185/125lbs

20 minute cap
Feel: Gas

Pacing: Sustain

Target Score: 11-18 minutes, 20 minute cap

Firebreather Score: Sub-10

Scaling

This test should be treated similar to an Open workout where if they

athlete has the capability to do the movements and weights safely, they should so that when we re-test this next year, they can show progress in a similar manner that they would if an Open workout were re-tested.

Alternatively, a Scaled version is below and is based on typical scaled movements and weights we might see in an Open workout. Drop weight to 115/75 .

Coach Focus: This TMF Benchmark is meant to test the overall fitness of your members with a balanced test of weightlifting, cardio and

gymnastics. Athletes can use their experience in 21.3 to get a feel for how the grip fatigue will add up, however this test will likely be slightly more metabolically demanding due to the smaller number of gymnastics reps

and higher number of burpees.

SCOR: Metcon (Time)

4 Rounds (22 Cap)

14 BBJO

12 front Squats (DB )

10 Med ball Clean

6 Banded Pull up