8/02/2021

1
Aug

8/02/2021

CrossFit TTG – CrossFit

Warm-up

Run 400m

Then,

Every :90 for 4:30

10 Burpees to 6″ Target

8 Cossack Squats

In the remaining time hold the bottom of

an OHS with an empty bar

A: Metcon (Weight)

Every :30 for 4 Minutes

1 Pause Power Postion Snatch

Then,

Every Minute for 4 Minutes

1 Above The Knee Hang Snatch

Then,

Every Minute for 4 Minutes

1 Snatch, from the floor
Stimulus: Technique to Heavy. ALL REPS ARE SQUAT SNATCH

Rest: As prescribed

Coach Focus: The skill lift for the phase is the squat snatch, so it’s important that we communicate that to our athletes so their egos do not turn each session into a 1RM yet. Move well before moving heavy.

Additional Notes/Resources:

– Power Position Snatches: Bar starts on the floor. Snatch deadlift to the knee and pause, then to the power position and pause, then Snatch.

– Above the Knee Snatch: Bar starts on the floor. Snatch deadlift to the knee and pause, then snatch.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

8 S-arm DB Hang Clean and Jerk 50/35lbs

200m Bike

Bike Sub: Run 100m
Feel: Cardio

Pacing: Sustain

Target Score: the 7-11 Rounds

Firebreather Score: 12+ Rounds

Scaling

– DB Hang Clean and Jerk: Should be 1 set every round without question.

– Bike: Should no exceed :30 of work in any round. If bikes are unavailable, avoid rowing/skiing if possible to avoid excessive taxing of their grip.

Coach Focus: The goal today should be to get athletes moving quickly back and forth between the two movements. For this workout to stay “cardio” they must be able to move back and forth quickly, forcing

athletes to push the bike every time.

SCOR: Metcon (AMRAP – Rounds and Reps)

10 AMRAP

8 BB Row

10/8 Cal Bike

Rest 2 Min

6 AMRAP

6 BB row

15/12 Cal Bike