7/23/21

22
Jul

7/23/21

CrossFit TTG – CrossFit

Warm-up

3:00 of Glute Activation

30 Kettlebell Taters

2:00 of Banded Ankle Mobility

30 Jump Squats

1:00 of a Front Squat Hold

A: Front Squat (Find a 1RM)

Stimulus: Heavy

Rest: As prescribed

Coach Focus: Time to see if all of that positional front squat work paid off. Remind athletes that while they may not achieve a new PR for the day, moving better, squatting deeper, etc. are all PRs.

Additional Notes/Resources: How to PR Your Front Squat!

https://www.youtube.com/watch?v=nUI-wD_ELh4

A: Metcon (Time)

For Time

Run 300m

30 Box Jump Overs 24/20″

15 Sumo Deadlift High Pulls 115/75lbs

15 Thrusters 115/75lbs

7 Minute Cap
Feel: Gas

Pacing: Reach

Target Score: Sub-7

Firebreather Score: Sub-4

Scaling

– Run: 300m Row or 600m Bike

– Box Jump Over: Scale to allow for jump overs, step overs won’t cut it. If jumping isn’t possible. Consider scaling to an AAB for

~15/10 calories.

– Barbell: Should be able to do the thrusters UB if they were fresh, ideally not more than 2 sets at the end of the workout. SDLHP may be smaller sets, but athletes shouldn’t need more than roughly 1:00 to finish the 15 reps.

Coach Focus: When the stimulus is gas and the workout is short, we are looking for athletes to be able to just about sprint through the entire workout. Lots of breaks on the barbell are to be avoided

by proper scaling.

SCOR: Metcon (Time)

3 Rounds (22 Cap)

30/21 cal Ab

10 slam ball

10 wall ball

5 slamball

5 wall ball