9/29/21

28
Sep

9/29/21

CrossFit TTG – CrossFit

Warm-up

Every :90 for 6:00 (4 sets)

40 Single Unders

6 Light Power Cleans

6 Light Push Presses

A: Conditioning Test – “Captain Thunderpants” (Time)

On a 32 Minute Clock:

10 Rounds

200m Run

10 Bar Facing Burpees

5 Power Cleans 135/95lbs

Time Cap: 24 Minutes

Then, from 24:00 – 32:00:

Find a 1RM Shoulder to OH



Scaled

On a 32 Minute Clock:

8 Rounds

200m Run

10 Bar Facing Burpees

5 Power Cleans 95/65lbs

Time Cap: 24 Minutes

Then, from 24:00 – 32:00:

Find a 1RM Shoulder to OH
Feel: Cardio followed by a Heavy lift

Pacing: Sustain

Target Score: 18-24 Minutes

Firebreather Score: Sub-18 Minutes

Scaling

– Use appropriate test

– Power clean weight should be light enough to perform sets of 5 touch and go, but singles are acceptable as a strategy.

Coach Focus: The conditioning test for this phase is meant to provide a stimulus where everything is just do-able enough to stay moving at a quick sustainable pace. No individual set in today’s class should exceed 1:15 to complete. This workout is intended to be completed by many athletes under the cap, but not all.

Additional Notes/Resources: If athletes complete the 10 rounds early, they may begin the 1RM Shoulder to OH portion, and still have until the 32:00 mark on the clock. The Shoulder to OH may be performed anyhow, but we recommend a split jerk. Bar is taken from the rack.

B: Shoulder to Overhead

May be done anyway:

Strict Press

Push Press

Push Jerk

Split Jerk (Often recommended)

SCOR: Metcon (No Measure)

FOLLOW THE BEGINNER/Scaled

Track for the conditioning test