4/30/2021

29
Apr

4/30/2021

CrossFit TTG – CrossFit

Warm-up

3 Rounds

200m Run

10 Jumping Lunges

3 Wall Walks

Then

10 Jump and Land in Split Jerk Stance

w/o Barbell

10 Jump and land w/ Barbell

10 Light Split Jerks (Pause in the

catch)

A: Split Jerk

Every 3 Minutes for 18 Minutes

3 Split Jerks 60-80% (Form Focus)

Stimulus: Technique

Rest: As prescribed

Coach Focus: Footwork is the basis for any successful split jerk. Clean up your athlete’s footwork rather than loading up the

barbell AHAP.

B: Metcon (Time)

9 Rounds

5 Bar Facing Burpees

5 STOH 135/95lbs

Time Cap: 10 Minutes
Feel: Gas

Pacing: Reach

Target Score: 5-8 Minutes

Fire breather score: Sub-4:30

Scaling

– Shoulder to Overhead: Reduce the weight to keep sets unbroken and fast.

Coach Focus: The stimulus today is for athletes to set themselves on fire and try to finish before they completely burn up. This is a

Metcon equivalent of bike sprints

SCOR: Aerobic SCOR Test (6 Rounds for calories)

This test is for TOTAL CAlories

EMOM24

1- AAB

2- Row

3- Ski

4- Rest