1/05/21

4
Jan

1/05/21

CrossFit TTG – CrossFit

Warm-up

20 Banded Good Mornings

Into

2 Rounds

:30 Push Ups

:30 Single Unders, left foot only

:30 Single Unders, right foot only

:30 Burpees

Rest 1:00

Into

2 Rounds

:30 HS Hold

:30 Lunge Hold, per side

A: 1 1/2 Dead Lift (Every 2 min for 10 minutes)

Stimulus: Technique

Rest: As prescribed

Coach Focus: Hinging mechanics: when initiating the descent to

the floor, begin by sending the hips backwards, not bending the

knees.

B: Metcon (Time)

15-12-9-6-3 (8cap)

Burpee

HSPU
Feel: Muscular Overload

Pacing: Reach

Target Score: Sub-8 Minutes

Firebreather Score: Sub-3:30

Scaling:

– HSPU: Coaches should maintain the horizontal press/vertical

press stimulus, so when scaling athletes substitute another

pressing movement such as pike HSPU or DB Push Presses.

Reducing HSPU reps is also acceptable as each set should not

exceed 3 sets in any round.

SCOR: Metcon (Time)

5 Rounds (25 Cap)

10 DL (BB or 100/75)

15 Air Squats

10 DB Press

15/12 CAL aab