8/04/2021

3
Aug

8/04/2021

CrossFit TTG – CrossFit

Warm-up

1:00 per side, Wrist Stretch

1:00 Deadhang from Pull Up Bar

50/40 Calorie Row (3 minute cap)

3 Wall Walks

A: Ring push ups (Every 3 Minutes for 12 Minutes 1 Max Set )

Stimulus: Stamina

Rest: As prescribed

Scaling

– Rings should be set nearly as low as possible. To scale athletes difficulty, they can walk forward so the rings are higher off the ground, or perform ring push ups from their knees. If modified, full ROM ring

push ups are not possible, push ups on a soft/squishy surface can replicate the instability of rings. Otherwise, scale to regular push ups.

B: Metcon (Time)

EMOM, Until 30 Wall Walks are completed:

7 Hang Power Cleans 95/65lbs

Max Rep Wall Walk

15 minute time cap
Feel: Muscular Overload

Pacing: Reach/Sustain

Target Score: 8-14 Minutes (2-3 climbs per minute)

Firebreather Score: Sub-7 Minutes (4-5 climbs per minute)

Scaling

– Wall Walk: Use the CrossFit Games Open Modification for less conditioned athletes.

– Hang Power Clean: Should never be more than 1 easy, quick set. Should

be completed in 7-12 seconds or less each round.

Coach Focus: The hang power clean is meant to be a mild inconvenience before each set of wall walks. It is absolutely critical that the weight in the hang power clean stays low enough that it does not “eat up” too much time in the working window.

SCOR: Metcon (Time)

4 Rounds (15 cap )

6 DB Clean

5 Push ups

10/ 8 cal ski
Athletes do the skill work before the metcon.