8/19/21

18
Aug

8/19/21

CrossFit TTG – CrossFit

Warm-up

2:00 Tricep Mash (Barbell in Squat Rack)

Then,

3 Rounds

1:00 Steady Burpees

10 Empty Bar Front Squats

5 Tall Hang Squat Cleans

:30 Front Squat Hold @ the bottom

A: Squat Clean (Percentage Work)

1×3 Power Position*

2×2 Hang, at knee**

Then,

4 reps @ 65%

3 @ 70%

2 @ 75%

4 @ 70%

3 @ 75%

2 @ 80%

4 @ 75%

3 @ 80%

2 @ 85%

Rest 2-4 minutes between sets, drop and

reset.

*Bar starts on the floor. Clean deadlift to the knee and pause, then to the power position and pause, then clean.

**Bar starts on the floor. Clean deadlift to the knee, and then clean.

Stimulus: Heavy

Rest: As prescribed

Coach Focus: Today’s focus is barbell speed once the barbell passes the athlete’s knee. A common mistake by

athletes is trying to RIP the bar off the floor in their first pull, leading to disorganized and sloppy reps. Instruct

athletes to pull the first pull (ground to the knee) with control and then think about accelerating the bar once it passes the knee.

SCOR: Metcon (6 Rounds for time)

Every 3 Minutes for 18 Minutes

6 Lateral BJ over

20 Jump Rope

5 Goblet Squats