9/17/2021

16
Sep

9/17/2021

CrossFit TTG – CrossFit

Warm-up

20 A-Frame Toe Touches

20 Spiderman Lunges

Then,

2 Rounds

10/7 AAB SPRINT

8 Bar Facing Burpees

Rest 2:00 between rounds

A: CFG Event 8 – Handstand Walk (Rx) (Time)

For time:

Navigate the 150′ Handstand Walking Course

Time cap: 5 min.
LAYOUT/EXECUTION

Set up a 50′ HS Walking Lane. At the 16.75′ (16 feet, 8″ mark) and 33.5′ (33 feet, 6″ mark) of the HS walk lane place a 45lb plate. On either side of the 45lb plate, place a 25lb plate to create two sets of stairs. When set up correctly there will be two sets of stairs per trip, athletes will walk up and down two sets of stairs per 50′ trip. There should be roughly 15’ of flat ground from the start line to the first set of

stairs, between the two sets of stairs, and then after the second set of stairs.

STAGGER TIMES

If multiple athletes are using the HS Walk course, consider having them perform this waterfall style.

ADDITIONAL MODIFICATIONS

See intermediate and scaled versions.

TARGET TIME ESTIMATE/SCORING

3-5 minutes Each “section” of the course is worth a “rep”. This means that the first 15’ leading up, between, and after the stairs is a “rep”, and each obstacle is a “rep”. Athletes may kick down, but should attempt to complete each “section” of the course unbroken. This means there are 5 reps per length, for a total of 15 reps over the 150’ course.

B: CFG Event 9 – Bike Snatch (Rx) (Time)

21-15-9:

Bike Calories

Power Snatch 105/75lbs

Time cap: 8 min.
LAYOUT

Athletes begin 5′ behind their bikes. Bikes should already be turned on and set to zero. The first barbell should be 5′ in front of their bike marked by a cone, with two more cones 5′ apart for the rounds of 15 and 9. Then an additional cone 10′ beyond the final cone as a “finish line”. On go, athletes run to their bikes and begin biking. After completing their calories, they proceed to their barbell and snatch. After each set of snatches is complete, the athlete drops their bar IN FRONT of their body and rolls it forward to the next cone before returning to their bike. After the set of 9 snatches, athletes drop their bar in front of their body, step over the bar and cross the finish line 10’ away. If running heats, have athletes pair up where one athlete judges and resets the AAB monitor for athletes each round. If you’re only running 1 heat, athletes no not need to reset their monitors, however rollover calories from the previous round does not count.

STAGGER TIMES

We recommend running heats for this workout rather than attempting to stagger, and athletes will likely run into each other on the bikes.

ADDITIONAL MODIFICATIONS

If bikes are not available or limited, a 300/200/100m run for the rounds of 21/15/9, respectively, can be a substitute.

TARGET TIME ESTIMATE

4-8 minutes.

A: CFG Event 8 – Handstand Walk (Intermediate) (Time)

For time:

150′ Handstand Walk

Time cap: 5 min.

B: CFG Event 9 – Bike Snatch (Intermediate) (Time)

21-15-9:

Bike Calories

Power Snatch 75/55lbs

Time cap: 8 min.

A: CFG Event 8 – Handstand Walk (Scaled) (Time)

3 Rounds

10 Burpees

100′ Bear Crawl

Time cap: 5 min.

B: CFG Event 9 – Bike Snatch (Scaled) (Time)

21-15-9

Bike Calories

Power Snatch 45/35lbs or Kettlebell Swing 53/35lbs

Time cap: 8 min.
If you did scaled for part A, you MUST do scaled for part B