9/08/2021

7
Sep

9/08/2021

CrossFit TTG – CrossFit

Warm-up

2 Rounds

6 Plank Transitions

7 Scap Pull Ups

8 PVC Pass Throughs

9 V-Ups

10 Box Jumps (Step down)

A: Metcon (AMRAP – Reps)

Ring Dip Skill

– 3 sets: :02-:05 Ring Support Hold

– 2 sets: 2-3 Support Holds + Negatives

– 2 sets: 2-4 Ring Dips

HSPU Skill

– 20 HS Hold

– 3-5 Negatives w/ Tripod Focus

– 3 reps of Head, Butt, Knees

– 1 Set of 3-6 Kipping HSPU
Stimulus: Technique

Rest: As needed

Coach Focus: Movement quality is at a premium here. We are looking for athletes to be reminded of the positions and movement standards they are expected to perform once the MetCon starts.

Additional Notes/Resources: The forced warm up is intended to be low volume so athletes don’t burn out but can also re familiarize themselves with the rings. Athletes who cannot demonstrate stability at the top and bottom of the ring dip, AND who cannot perform at least 5-8 quality ring dips in a row should perform push ups.

B: Gymnastics Pressing Test: “The Grind Side” (AMRAP – Rounds and Reps)

AMRAP 16 Minutes, climbing the ladder

2 HSPU

8 Box Jump Overs 24/20″

2 Ring Dips

8 Box Jump Overs 24/20″

Scaled Version

AMRAP 16 Minutes, climbing the ladder

2 DB Push Press

8 Box Jump Overs 24/20″

2 Push Ups

8 Box Jump Overs 24/20″

*HSPU and RD increase by 2 reps every round. BJO does not increase
RETEST

Feel: Muscular Overload

Pacing: Sustain

Target Score: Everyone should complete the round of 10 HSPU and 10 Ring Dips

Firebreather Score: Completing the round of 16/16

Coach Focus: We want to see your athletes moving at a consistent pace for the duration of this long grind-y workout. Be sure to have athletes check their score from their previous attempt and create a strategy to beat their previous score.

Additional Notes/Resources:The HSPU should be done second in case time starts to run out since we do HSPU frequently. Athletes should be able to perform 10 kipping HSPU when fresh to attempt this workout as written. Note that upper body stamina diminishes quickly, so when scaling athletes err on the side of easier vs. harder – it will get hard either way.

Additional Notes/Resources: Athletes should re-test in the same way they

originally tested.

SCOR : Metcon (No Measure)

TEST using the SCALED version