4/6/21

5
Apr

4/6/21

CrossFit TTG – CrossFit

Warm-up

Steady 8 Minute AMRAP

12 Cossack Squats (6 each way)

10 Scap Pull Ups

8 Empty Bar Thrusters

6 Ring Rows

4 Burpees

A: Thruster (in 8M build to 1 RM from floor )

Stimulus: Heavy

Rest: As needed

Coach Focus: The 1RM Thruster is meant to prime athletes for “Fran”. The heavy barbell is great way to put a magnifying glass on inefficient reps (lack of aggressive hip extension).

B: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Feel: Gas

Pacing: Reach

Target Score: Sub-8 Minutes

Firebreather Score: Sub-3 Minutes

Scaling

– Scaled option for newer athletes: 65/45 or 45/35lb Thruster and

Jumping Pull Ups.

– Cap everyone at 9 minutes.

Coach Focus: Benchmark tests are meant to challenging and allow

athletes to retest them at a future time and see progress, so try to pick a scaling option that an athlete is likely to redo. If the athlete has the capability to do this Rx safely and possibly in the desired time domain,

allow them to do so

SCOR : Metcon (Time)

For TIme (22 Min Cap)

50 Air Squats

then

4 Rounds

10 DB Thruster

10 Ring Row