7/14/21

13
Jul

7/14/21

CrossFit TTG – CrossFit

Warm-up

Mash Forearms 2:00 Minutes per Arm

Then

2 Rounds

200m Run

10 Hollow Rocks

10 Vertical Jumps

:20 Handstand Hold

A: Power Clean (Power Clean 5-5-4-4-3-3-2-2 AHAP)

Stimulus: Heavy

Rest: 2-5 Minutes

Coach Focus: Speed under the bar without allowing athletes to splay their feet too wide in the catch.

Additional Notes/Resources: Drop and reset between reps Start around 60% for the first 5 reps and build from there.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

3 Hang Power Cleans 95/65lbs

3 Toes to Bar

6, 6, 9,9, 12, 12..etc
Feel: Muscular Overload

Pacing: Sustain

Target Score: Finish the round of 15/15 (90 reps)

Firebreather Score: Finish the round of 21/21 (168 reps)

Scaling

– Hang Power Clean: Reduce load to stay UB through round of 12

– Toes to Bar: Hanging knee raises are the preferred scale in order to

maintain the grippy stimulus. If hanging knee raises or toes to bar

aren’t an option, row calories will keep the stimulus well enough.

Coach Focus: This workout is going to tax an athlete’s grip extensively. Prior to starting, coaches should remind athletes that breaking up the toes to bar early will save their grip for later in the workout when they will need to perform larger sets. Small fast sets on the T2B are an athletes friend today.

SCOR: Metcon (AMRAP – Reps)

15M PC work

then

7 AMRAP

3 C&J (2 Dumbells)

3 Sit ups

6.6

9.9.

12.12