9/10/2021

9
Sep

9/10/2021

CrossFit TTG – CrossFit

Warm-up

5 RDS

150M row

5 Air Squats

Then,

5 Tall Muscle Snatches

5 Overhead Squats

5 Power Position Power Snatches

5 Overhead Squats

5 Above the Knee Power Snatches

5 Overhead Squats

5 Below the Knee Power Snatches

5 Overhead Squats

5 Squat Snatches from the floor

A: Last Chance Qualifier Workout 3 (Time)

From 0-7:00,

For Time

100 Burpees to a 12″ Target

Then immediately proceed to part B
Feel: Gas

Pacing: Reach

Target Score: 80+ Reps

Firebreather Score: Sub-6:00

Scaling

– You wish! If you have athletes who cannot perform burpees for injury reasons, consider scaling to 100 Calorie Machine as a sub.

Coach Focus: Work with your athletes on efficient burpees. Avoid “worm burpees” at all costs.

Additional Notes/Resources: if possible, have athletes perform this workout like in the Last Chance Online Qualifier, which is where a target 12″ above their reach was measured against a wall, and athletes turned and faced the other direction after 50 reps. Only one hand is required to hit the 12″ line on each rep.

B: Snatch (Find a new 1RM from 7:00-22:00)

Stimulus: Heavy

Rest: As needed

Coach Focus: Real-life fitness means being ready for anything at any time. Today’s class encapsulates that perfectly. It’s one thing to be able to snatch well under ideal circumstances, but a better test of strength/skill/fitness is lifting under fatigue.

SCOR: Metcon (2 Rounds for reps)

0-4 Min

max Burpees

4-20 Min

12/9 Cal AAB

8 DeadLift (135/95)

6 Ring Row

4 Burpee box step ups