1/21/21

20
Jan

1/21/21

CrossFit TTG – CrossFit

Warm-up

4 Rounds

4 10m Shuttles

6 Banded Good Mornings

8 Push Ups

10-second Goblet Squat Hold

A: 1 1/2 Dead Lift (Every 2M for 10M 2DL )

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 2 Minutes

8 Shuttle Runs

8 Goblet Squats 53/35lbs

Rest 2:00

AMRAP 3 Minutes

8 Shuttle Runs

9 Goblet Squats 53/35lbs

Rest 2:00

AMRAP 4 Minutes

8 Shuttle Runs

10 Goblet Squats 53/35lbs
Feel: Conditioning

Pacing: Reach

Target Score: 4+/6+/8+ Rounds

Firebreather Score: 6+/8+/10+ Rounds

Scaling:

– Goblet Squats: Should be unbroken every set

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.

Additional Notes/Resources: One shuttle run is 10m. 10m out and

back = 2 Shuttles.

SCOR: Metcon (Time)

4 Rounds 20 CAP

200M run

10 KB(2) DL

15 KB swing

10 WB

200M RUN

Rest 1 M