8/31/21

30
Aug

8/31/21

CrossFit TTG – CrossFit

Warm-up

2:00 Couch Stretch

Then,

400m Run

40 Wallballs (Goal is UB)

400m Run (Faster than 1st 400m Run)

Then,

10 Power Positions Pause Hang Squat Cleans

A: Squat Clean (Percentage Work)

1×3 Power Position*

1×2 Hang, at knee**

then,

3 @ 65%

2 @ 75%

1 @ 85%

3 @ 70%

2 @ 80%

1 @ 90%

3 @ 75%

2 @ 85%

1 @ 95%+

Drop and reset on sets with multiple reps. Rest 2-4 minutes between sets. The final single is optional and there to allow athletes to attempt a new 1RM if it’s feeling good. May only make an attempt if all previous lifts were successful.

*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 needed

Coach Focus: This is the last week before we retest our 1RM Clean. The positional work at the front end of this phase is meant to prime your athletes to hit a new 1RM. If things are feeling and looking good, you may allow athletes to try for a

new 1RM this week since we don’t want to stifle athletes on days they feel good.

SCOR: Metcon (AMRAP – Rounds and Reps)

20 AMRAP

6 DB step up

15 KB deadlift

50′ Farmers Carry

30 Jump Rope