01/11/21

10
Jan

01/11/21

CrossFit TTG – CrossFit

Warm-up

5 Rounds

2 Inchworms

4 Push Ups

8/6 Calorie Row

12 Jump Squats

Into

2:00 Forearm Mash, per side

A: Metcon (2 Rounds for reps)

2 Rounds

1:00 Max Rep Back Squat at 40% of

1RM

Rest 4:00
Stimulus: Stamina

Rest: As prescribed

Coach Focus: We want athletes to move fast and

accumulate many reps, but not at the expense of full ROM.

Ensure your athletes are squatting all the way down and

standing fully on each rep.

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

5 Toes to bar

8 Thruster 75/55lbs
Feel: Conditioning

Pacing: Reach

Target Score: 5+ Rounds

Firebreather Score: 10+ Rounds

Scaling

– Toes to bar should start unbroken but may turn into 2

sets.

– Thrusters should be unbroken, otherwise reduce loading.

SCOR: Metcon (AMRAP – Rounds and Reps)

20AMRAP

8 Abmat Sit up

12 Air Squats

15 sec Plank

14 Weighted Lunges

16 Shoulder Taps