9/28/21

27
Sep

9/28/21

CrossFit TTG – CrossFit

Warm-up

2 Rounds

:20 Deadhang from Pull Up Bar

10 Scap Pull Ups

10 Ring Row

Then,

2 Rounds

250/200m Row

15 Jump Squats

4-8 Strict Pull Ups or Banded Strict Pull Ups

A: Gymnastics Test – “Buzz Smiteyear” (Time)

For Time

Row 800/700m

60 Box Jump Overs 24/20″

50 Chest to Bar Pull Ups

40 Thrusters 95/65lbs

30 Bar Muscle Ups

Time Cap: 16 Minutes



Scaled

For Time

Row 800/700m

60 Box Jump Overs 20/16″

50 Pull Ups

40 Thrusters 75/55lbs

30 Chest to Bar Pull Ups

Time Cap: 16 Minutes



Beginner

For Time

Row 600/500m

40 Hops over Barbell

30 Jumping Pull Ups

30 Thrusters 45/35lbs

20 Banded Pull Ups (most challenging version of

pulling possible)
NOTE which version you did for retest

Feel: Muscular Overload/Gas

Pacing: Sustain

Target Score: Get to the final gymnastics movement before the time cap

Firebreather Score: Finish before the time cap

Scaling: see Scaled/Beginner options.

– Pull ups should not exceed 5 minutes to complete.

– The goal of this workout is for everyone to get the chance at Bar Muscle Ups with only the very best potentially finishing under the cap.

Coach Focus: The first gymnastics pulling movement should be the “easier” of the two that the athlete performs. We have an Rx/Scaled/Beginner option because of the variance in gymnastics abilities, but there’s a good chance athletes will get stuck on the pull up bar which is acceptable because it’s a gymnastics test. Consider staggering start times by roughly 4 minutes, allowing time for athletes to row and spread out on the pull up bars/bar muscle up stations. Workout is “for time” just so there’s no chance anyone gets back on the rower, but the majority of athletes should get time capped. The vast majority of athletes should get to the Bar Muscle Ups and have some time to work or attempt their first reps.

SCOR : Metcon (No Measure)

FOLLOW THE BEGINNER/Scaled

Track for the conditioning test