1/04/20

3
Jan

1/04/20

CrossFit TTG – CrossFit

Warm-up

2:00 in childs pose Stretch

Then

2 Rounds

10 Ring Rows

10 3-Count Pause OHS Squats

12 Step Ups

Then

:20 Machine Sprint

Rest :40

:20 Machine Sprint

A: Metcon (Weight)

4 Rounds

10 KB Pull Throughs

10 S-Arm KB Sit Ups
Stimulus: For Quality/Accessory

Rest: As needed

Coach Focus: Whenever we program accessory based strength work the

ultimate aim is to move as perfectly as possible

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 13 Minutes

6 OHS 135/95lbs

8 Chest to Bar Pull Ups

10 Alternating Pistols
Feel: Gas

Pacing: Sustain

Target Score: 5+ Rounds

Firebreather Score: 8+ Rounds

Scaling:

– OHS: Looking for 1 set for the majority of the workout, substitute with

front squat for athletes who struggle with mobility

– Chest to bar: 2 sets or less, or modify to chin over bar or jumping pull

ups

– Pistols: See below

Coach Focus: Each of the movements in today’s 13 Minute AMRAP are

very “gassy” so work with your athletes to be consistent with their pace

from round to round.

SCOR: Metcon (AMRAP – Rounds and Reps)

23 AMRAP

10 Mt Climbers

12 step up 24/20

14 sit ups

16 Reverse Lunges
Goal is 7 Rounds