6/04/2021

3
Jun

6/04/2021

CrossFit TTG – CrossFit

Warm-up

Every 2 Minutes for 8 Minutes

100m Run

10 Scap Pull Ups

5 Ring Rows

8 DB Snatches (lighter than workout

weight)

A: Gymnastics test 11/03 (3 Rounds for reps)

Gymnastics Test

3 Max Sets of Strict Pull Ups

Rest 3:00 between attempts
RETEST

First set must be a true max rep set

Stimulus: Stamina

Rest: As prescribed

Coach Focus: There has been a significant amount of pulling this phase. Let’s see those PRs!

B: Metcon Test: Cardio-B (Time)

For Time

Run 300m

20 Alt. DB Snatches 50/35lbs

Run 300m

30 Alt. DB Snatches 50/35lbs

Run 300m

40 Alt. DB Snatches 50/35lbs

Run 300m

50 Alt. DB Snatches 50/35lbs

Run 300m
RETEST

Feel: Conditioning

Pacing: Reach

Target Score: Faster than last time. (Last tested on 4/21/21), First time? 11-16 Minutes

Firebreather score: Faster than last time. (Last tested on 4/21/21), First time? Sub-10

Scaling

– Run: 300m Row, 700m C2 Bike, 1/.9K AAB

– DB Snatch: Reduce loading before reps

Coach Focus: Test & Retest is an awesome way to prove to athletes that their handwork is paying off. Check log books and

help athletes plan for a new PR.

SCOR : Metcon (Time)

200M run

15 Alt DB snatch

200M run

20 Alt DB snatch

200M Run

20 Alt DB snatch

200M run

15 Alt Db snatch

200M run