8/26/21

25
Aug

8/26/21

CrossFit TTG – CrossFit

Warm-up

Mash Lats on Empty Bar, 2:00 per side

Then

12 RDLs w/ Snatch Grip

12 High Pull w/ Snatch Grip

12 Power Position Snatch High Pulls

12 Overhead Squats

12 Power Position Squat Snatches

12 Hang Squat Snatch above the knee

A: Metcon (Weight)

On a 15 Minute Clock

1 Snatch Pull, 1 Hang Squat Snatch, above knee

Rest 1-2 minutes between sets. Start light and

add weight if things look and feel good.
Stimulus: Heavy

Rest: As Needed

Coach Focus: The Snatch Pull will be limited by the weight the athlete can hang snatch, so in this situation we want to see

athletes move as beautifully as possible with each snatch pull. Coaches should be watching bar path and athlete weight

distribution closely. If athletes begin to lose their balance, reduce the loading.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 Minutes

20 DB Shoulder to OH 50s/35s

20 DB Box Step Overs 50s/35s to 24/20″
Feel: Muscular Overload

Pacing: Reach

Target Score: into the 2nd set of Step Overs

Firebreather Score: Into step overs on round 3

Scaling

– DBs: Need to be heavy enough to challenge athletes but neither movement should exceed 3 sets to complete. Lighter is better today – push athletes to push themselves for a short 6 minutes!

SCOR: Metcon (AMRAP – Rounds and Reps)

AMRAP 14 M

10 DB shoulder Press

10 DB Step overs

R 4 Min

Then

7 AMRAP

10 DB Shoulder Press

10 DB Step Overs

Total Rounds and Reps