1/1/21

Announcements

Class schedule 12/31- No 6:30pm Class For 1/1-12pm/4pm class only.

CrossFit TTG – CrossFit

Warm-up

1:00 per side, Mash Forearms

Then

3 Rounds

8 Scap Push Ups

8 PVC Pass Throughs

40 Lateral PVC Hops

Then

:45 Handstand Hold

A: Metcon (Time)

Unbroken Strict HSPU (12 Cap)

7-6-5-4-3

Rest 2:00 after set of 3

Then,

6-5-4-3-2

Rest 2:00 after set of 2

Then,

5-4-3-2-1
Feel: Muscular Overload

Pacing: Reach

Coach Focus: Speed when pressing is your friend here, aim

to be fast when pressing out of the bottom of the HSPU.

Additional Notes/Resources: If an athlete cannot perform

15+ strict HSPU, scale to kipping HSPU or fewer reps.

B: Metcon (Time)

3 Rounds (18Cap)

6 Devils Presses

6 Toes to Bar

Rest 3:00

3 Rounds

9 Toes to Bar

5 Devil’s Presses

Rest 3:00

3 Rounds

4 Devil Presses

12 Toes to Bar

DBs: 50/35s
Feel: Muscular Overload

Pacing: Sustain

Target Score: Sub-18 Minutes (including rest)

Firebreather Score: Sub-12 Minutes (including rest)

Scaling:

– Toes to bar should be no more than 3 sets at any point

– Devils Press will be a grind, be sure you have a weight the

athlete can move proficiently and steadily.

Coach Focus: Help athletes safely get the DBs overhead!

SCOR: Metcon (AMRAP – Rounds and Reps)

18 AMRAP

15 Front Squats (BB)

15 Cal Bike

10 Ring Row

10 Burpees