1/20/21
CrossFit TTG – CrossFit
Warm-up
300m Row
10 Pass Throughs
300m Row
20 Step Ups
300m Row
10 Pass Throughs
A: Metcon (Distance)
On a 10 Minute clock, practice the
following drill:
10′ Handstand Walk
Pirouette
10′ Handstand Walk
Stimulus: Stamina and/or practice
Rest: As need
Coach Focus: Teach athletes how to shift weight from hand to hand
Additional Notes/Resources: The goal is not maximum distance, the
goal is to practice the skill of turning on the hands. See our IG
@teammisfitgyms for How to teach the pirouette!
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
40 Push Presses 65/45lbs
40 Empty Bar Barbell Step Ups 20/16″
40 Push Ups
Max Rep Empty Bar Thrusters in the
remaining time
Feel: Muscular Overload
Pacing: Sustain
Target Score: 40+ Empty Bar Thrusters
Firebreather Score: 75+ Empty Bar Thrusters
Scaling:
– Push Press: Should be 3 sets or less
– Step Ups: Should not exceed 3 minutes of work
– Push Ups: Should not exceed 3 minutes of work
Coach Focus: Every athlete needs to have a version of this workout
they can absolutely crush. The only thing that should slow athletes
down is their fitness, not their weights or the movement.
SCOR: Metcon (No Measure)
Every 5 Minutes for 25 Min
:15 OVHD DB hold
10 DB lunges
10 Push ups
8/6 Cal Row
20 Single Unders