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