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