9/25/2021

24
Sep

9/25/2021

CrossFit TTG – CrossFit

Warm-up

AMRAP 8 Minutes

10 Leg Swings, Front to Back

8 Push Ups w/ a twist

200m Run

10 Empty Bar thrusters

8 Burpee Box Jump Overs

8 Push Ups w/ a twist

200m Run

A: 2020 Event 9 – Happy Star (Rx) (Time)

4 rounds: (20 Minute Cap)

200- to 300-meter hill run*

5-7-9-11 reps of:

Burpee Box Get Over 24″

Thruster

W 75-85-95-105lb. thrusters

M 115-125-135-145-lb thrusters

*See notes for run route instructions
LAYOUT

If possible, set up as many 24″ boxes as possible, with all of them connecting end to-end to form one single 24″ high wall. On the other side of the wall, set up barbells. Depending on class sizes, you may be able to set up 4 barbells per athlete. If not, athletes can either change their own weights or you can choose to run 2 heats where the judge also changes their athletes weights. Boxes will remain stationary, but barbells will advance forward after each round of thrusters if space allows. Place 5 cones along the lanes roughly 5’ apart, with the barbell beginning at the first cone and the progressing forward 1 cone after each set of thrusters. Athletes begin at their spot on the burpee “wall” and run, then perform their burpee get overs. Athletes may use their hands to get over the box or may jump without the use of their hands – get over the box anyhow. After the get overs, athletes move to their barbells. Thruster jerks are NOT allowed. After each completed set of thrusters, the barbell is dropped and then rolled forward to the next cone prior to the athlete starting their next run. After the final round of thrusters, athletes step over their bar and run the past the 5th cone to indicate they’ve crossed the finish line.

RUN ROUTE

For the run, create 4 different run routes of distances between 200 and 300m

(100-150m in one direction). Cones should be placed at the halfway point of each run for athletes run around, and the cones should be organized in a left-to-right array so athletes easily know which run route to perform next. If you have access to hills or

difficult (but not dangerous) terrain, use that. If you have large classes and are worried about too many athletes running in the same direction, you can either stagger or have half the class run to a different cone to start.

A: 2020 Event 9 – Happy Star (Intermediate) (Time)

4 rounds:

200- to 300-meter hill run

5-7-9-11 reps of:

Burpee Box Get Over 24″

Thruster

W 65-70-75-80-lb thrusters

M 85-95-105-115-lb thrusters

*See notes for run route instructions
SCALING

If space is an issue, stagger start times by 1 minute to mitigate congestion inside the gym and/or on the run routes. Otherwise every athlete should have their own barbell and box and can start at the same time. This is a shorter workout and can also be split into Heats in a class setting, where one athlete executes and one judges.

ADDITIONAL MODIFICATIONS

Barbell thrusters should be 1 set in the rounds of 5 and 7, and never more than 2 sets in the rounds of 9 and 11. When scaling, keep in mind the level of metabolic fatigue athletes will have after running and burpees. If running isn’t possible due to injury, a C2 bike where the damper setting is changed on each round is a good substitute, or an assault bike for 2x the run distances works well. This should not be framed as a barbell workout, but as a gas tank workout, so just because an athlete can thruster the weight doesn’t always mean they should. Keep it challenging but not ridiculous.

TARGET TIME ESTIMATE

12-20 minutes, but will vary based on run routes.

A: 2020 Event 9 – Happy Star (Scaled) (Time)

4 rounds:

200m run

5-7-9-11 reps of:

Bar Facing Burpee

Thruster

W 50-55-65-65-lb thrusters

M 65-75-85-95-lb thrusters

*See notes for run route instructions