1/07/21
CrossFit TTG – CrossFit
Warm-up
2:00 of Banded Hamstring Stretch
Then,
16-12-8-4
Box Jump (Step Down)
Single DB Thruster (Split each round in
half)
Calorie Row
A: Metcon (Distance)
3 Rounds
1:00 Max Distance HS Walk
Rest 1:00
1:00 Max Rep Shoulder Taps
Rest 1:00
Stimulus: For Quality/Accessory
Rest: As prescribed
Coach Focus: Cue athletes to work on stacking their joints when inverted.
No scorpions!
B: Metcon (Distance)
8 Rounds
1:15 on, :45 off, Row for Distance
R1-2: 20-23 SPM
R3-4: 24-26 SPM
R5-6: 27-30 SPM
R7: 31+ SPM
R8: Open (athlete’s choice)
Feel: Conditioning
Pacing: Reach
Target Score: 325m/275m+ Each Interval
Firebreather Score: 375m/325m+ Each Interval
Coach Focus: Consistent, quality stroke. Athletes should keep their
damper the same and adjust the strength of their pull unless on a C2
bike, in which case their damper should start higher and decrease as the
RPM requirement increases. Rowing Tips – Fluidity of Movement
Scaling
– Ski Stroke Ratings
– R1-2: 26-29 SPM
– R3-4: 30-32 SPM
– R5-6: 33-37 SPM
– R7: 38+ SPM
– R8: Open (athlete’s choice)
– C2 Bike
– R1-2: 75-80 RPM
– R2-3: 80-85 RPM
– R4-5: 85-90 RPM
– R7: 90+ RPM
– R8: Open (athlete’s choice)
SCOR: Metcon (AMRAP – Rounds and Reps)
5AMRAP x 3
10 DB Thruster
10 Alt DB Lunges
50′ OVHD walk
R2 Min