1/12/21
CrossFit TTG – CrossFit
Warm-up
1:00 Pec Smash w/ Single LAX Ball,
per side
Into
7-5-3
Strict Pull Ups
DB Front Squats
Box Dips
Tuck Jumps
A: Metcon (AMRAP – Reps)
AMRAP 1:00 x 4
Max Rep Ring Dips
Rest 2:00
Stimulus: Stamina
Rest: As prescribed
Coach Focus: Work with your athletes on keeping the rings neutral during
the entire ROM with the ring dip.
Additional Notes/Resources: Goal is 12+ Dips each set.
B: Metcon (AMRAP – Reps)
AMRAP 15 Minutes with a Partner
Max Reps Sandbag Cleans 50-150lbs*
*Partner 1 performs AMRAP sandbag
cleans while Partner 2 performs 10
Box Jump Overs 30/24″. Partners
switch roles when the box jump overs
are complete.
Feel: Conditioning
Pacing: Sustain
Target Score: Each partner should complete approximately 30 Sandbag
Cleans and 60 Box Jump Overs
Firebreather Score: Each partner should complete approximately 40
Sandbag Cleans and 80 Box Jump Overs
Scaling
– If sandbags are limited, a 175/120lb power clean works well as a
substitute (assuming the Rx sandbag is 150/100lbs). Reps should be
relatively slow but consistent.
Coach Focus: Work with your athletes to create a repeatable sequence of
steps during the SBC to avoid wasting additional energy
SCOR: Metcon (AMRAP – Rounds and Reps)
8 AMRAP
10 wall balls
10 Cal Bike
R2 Min
7AMRAP
10 Push Up
8 Cal Bike
R2 Min
6 AMRAP
10 DeadLift KB
6 Cal Bike