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