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