6/09/2021

8
Jun

6/09/2021

CrossFit TTG – CrossFit

Warm-up

1:00 per side, Smash Triceps

20 Leg Swings, per leg, Front to Back

20 Legs Swings, per leg, Side to Side

Then

AMRAP 6 Minutes

50m Shuttle (25m out and back)

10 Russian KB Swings

A: Metcon (Weight)

Power Position Power Clean

3×3

then,

Hang Power Clean Above the Knee

4×3

Drop and Reset betwen reps
Stimulus: Heavy

Rest: As prescribed

Coach Focus: We are looking for athletes to build to a few heavy sets of

Hang Power Clean, but not at the expense of proper form. An easy way to

determine whether or not an athlete should increase their weight on their

power clean is by watching their feet. If an athlete begins to move their

feet egregiously wider than their squat stance, they should not increase

the weight on the barbell.

B: Sprint Test (2 Rounds for time)

Sprint Test

For Time

300 yard Shuttle Sprint

Rest 4:00

300 yard Shuttle Sprint

Use a 25 yard lane and go out and back 6 times.

Two scores: first 300 shuttle time, and your total running time.
Feel: Gas

Pacing: Send

Target Score: 45 – 75 seconds

Firebreather Score: Sub-45 seconds

Scaling

– Run: Shorten the distance to keep intensity or scale to 1 minute machine for max distance

Coach Focus: Before starting, coaches should both: allow athletes to hit

some shorter sprints that build in intensity to reduce the risk of injury and

ensure they work with athletes on proper turning mechanics to avoid the

dreaded “baseball turn” (full 180-degree turn as they change direction).

The goal of this test is 2-fold: test athlete’s upper end output combined

with agility and speed, and second is to test an athlete’s ability to

recovery before doing it again.

SCOR : Metcon (8 Rounds for time)

E3MO3M 12M (2 SETS)

8 ALT DB HANG CLEAN

150M ROW

REST 3 MINUTES