9/21/2021

20
Sep

9/21/2021

CrossFit TTG – CrossFit

Warm-up

2:00 Dragon Pose per side

Then,

AMRAP 5 Minutes

10 Hang DB Snatches

10 Goblet Squats (Progress to DB OHS after 1 or 2 rounds)

20 Single Unders (switch to double unders after round 1 if athletes have them)

A: CFG Event 11 – AMRAP (Rx) (AMRAP – Rounds and Reps)

17 Minute AMRAP

1 Legless Rope Climb

7 S-Arm DB Overhead Squats 70/50lbs

45 Double Unders or 15 Heavy Double Unders
LAYOUT

All equipment remains stationary, but should be put in a “lane” if possible, with each implement roughly 5-10’ apart (no more than 10′ if possible). Athletes do not advance any equipment through this workout. Athletes begin 5′ away from the climbing rope, facing the rope. The duration of this workout has been increased to allow athletes the chance to do more work given it is the only thing in class, and there are multiple higher skill movements that will likely slow athletes down.

STAGGER TIMES

For larger classes or where there are far more athletes than ropes, 30-60 second stagger should suffice, as athletes will quickly spread out on this workout and will not be on a climbing rope for more than 10 seconds at a time.

ADDITIONAL MODIFICATIONS

If no ropes are available, 4 Strict Pull Ups per rope climb works well. If an athlete cannot safely perform a S-arm DB OHS, a 95/65lb barbell OH Squat or a single arm DB Front Squat works as well.

A: CFG Event 11 – AMRAP (Intermediate) (AMRAP – Rounds and Reps)

17-min. AMRAP:

1 Rope Climb

7 S-Arm DB Front Squats 50/35lbs

45 Double Unders

A: CFG Event 11 – AMRAP (Scaled) (AMRAP – Rounds and Reps)

17-min. AMRAP:

5 Ring Rows

7 Goblet Squats 50/35lbs

45 Single Unders