9/11/2021

10
Sep

9/11/2021

CrossFit TTG – CrossFit

Warm-up

2:00 Wrist Stretch

Then,

AMRAP 5 Minutes

10 Air Squats (goblet squats after R1)

8 Push Ups w/ a twist

:15 HS Hold

:30 Single Unders

A: 9/11 Memorial WOD partner (Time)

“9/11 Partner Workout”

For Time (with a Partner)

Buy-In: 2,001 meter Row.

Directly into, 4 Rounds of:

9 Rope Climbs.

11 Bear Complexes (135/95 lb)*

Cash-Out: 2,977 meter Row.

*1 Bear Complex consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press.
Feel: Gas

Pacing: Sustain

Target Scores: 16-24 Minutes

Firebreather Scores: Sub-13 Minutes

Scaling

– SHSPU: 1-3 Sets for RX. Scaled athletes can perform kipping HSPU, Pike HSPU on a box, or DB Strict Press

– DB Front Squats: Should stay 1 set for at least 3, if not all 5 rounds.

Coach Focus: The first 1K should be done like the workout “Jackie”: not fast, but not slow. The middle part of this rowing sandwich should be done in 7-13 Minutes. Remind athletes not to fight through slow reps of SHSPU early or may burn out. DB

Squats should be heavy for all but doable in 1 set for the first couple rounds, but should never exceed 2 sets.

Additional Notes/Resources: A 4-5 minute stagger should allow classes to share rowers, sending faster athletes first. A ski erg or run of 1:1 distance may be substituted for one of the rows, and a Bike of 2x the distance may also be used if equipment is limited.