1/13/21

12
Jan

1/13/21

CrossFit TTG – CrossFit

Warm-up

1:00 Inchworms

Then

4 Rounds

:30 KB Taters

Rest :30

:30 Bike (moderate-hard pace,

increase speed each round)

Rest :30

A: 1 1/2 Dead Lift (3 reps every 2 min for 10 min )

Stimulus: Technique

Rest: As prescribed

Coach Focus: As the we circle back to the second round of triples,

it’s important that remind our athletes that the ultimate goal with

your deadlifts work this phase is fixing the hinge. If you did this in

Week 1 (it was programmed on Christmas Day), we want athletes

going slightly heavier today

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes x 3

12 Wallballs 20/14lbs

8 S-arm DB Hang Clean and Jerk

50/35lbs

Rest 1:00 between AMRAPs

Continue where you left off after each

rest
Feel: Conditioning

Pacing: Sustain

Target Score: 4 Rounds each AMRAP

Firebreather Score: 6+ Rounds each AMRAP

Scaling

– Both movements are meant to be one set each time, with

nothing slowing athletes down other than their own fitness.

Reduce loading in both movements to allow this to happen.

SCOR: Metcon (AMRAP – Rounds and Reps)

12AMRAP x 2

30 Single unders

20 Mountin Climbers

10 DB thrusters

Rest 3 Min