9/18/2021

17
Sep

9/18/2021

CrossFit TTG – CrossFit

Warm-up

2:00 of Elevated Puppy Dog Stretch

Then,

5 Rounds

Run 100m

5 Burpees

8 OH Squats (PVC, then Empty bar, then light weight on successive rounds)

A: 2020 CFG Stage 1, Event 5: “Nasty Nancy” (Rx) (Time)

5 Rounds

Run 500m

15 OH Squats 145/100lbs

15 Bar Facing Burpees

31 minute cap
LAYOUT

Athletes begin at the run start line. If possible, place barbells in lanes that allow them to be rolled forward 5′ after each set of bar facing burpees. Place 6 cones along the lanes, with the barbell beginning at the first cone and the progressing forward 1 cone after each set of bar facing burpees. After the final round of burpees, athletes run the past the 6th cone to indicate they’ve crossed the finish line. Athletes should always be facing the same direction when squatting.

STAGGER TIMES

If space is an issue, stagger start times by 3 minutes to mitigate congestion. Otherwise every athlete should have their own barbell and sufficient space to perform this workout as a large group.

ADDITIONAL MODIFICATIONS

Overhead squats are intended to be a bit heavier than athletes might normally see given the higher volume of reps. Athletes should be able to complete their OHS in

1-2 sets at all times, and should be able to snatch the weight being used. When modifying athletes, keep in mind that the barbell is not intended to be the major

sticking point in this workout – it’s a very “gas tank” sort of workout. Time cap is based on no round exceed 6 minutes on the very long end plus transitions.

TARGET TIME ESTIMATE

22-30 minutes

A: 2020 CFG Stage 1, Event 5: “Nasty Nancy” (Intermediate) (Time)

5 Rounds

Run 500m

15 OH Squats 100/70lbs

15 Bar Facing Burpees

31 minute cap

A: 2020 CFG Stage 1, Event 5: “Nasty Nancy” (Scaled) (Time)

4 Rounds

Run 500m

15 OH Squats 65/55lbs

10 Bar Facing Burpees

31 minute cap