1/25/21
CrossFit TTG – CrossFit
Warm-up
15 Shoulder Press
:30 Bike (moderate)
9 Shoulder Press
:20 Bike (hard)
6 Shoulder Press
:10 Bike (SPRINT)
Then
1:00 Dead Hang from Pull Up Bar
A : Metcon (Time)
Every 3 Minutes for 12 Minutes
3 Wall Climbs into a Max Duration
Noes and Toes Hold
Stimulus: Stamina
Rest: As prescribed
Coach Focus: Work with athletes to get as close to the wall as they
comfortable can. When the athletes are upside down, ensure
joints are stacked.
Additional Notes/Resources: 2 minute working time cap each
round.
A: Metcon (Calories)
In teams of 3, rotating athletes each
minute:
EMOM 15 Minutes
:15 Max Calorie AAB
Feel: Gas
Pacing: Send
Target Score: 10/7+ Calories each interval
Firebreather Score: 15/10+ Calories each interval
Scaling
– Not today!
Coach Focus: We don’t want to see much lateral movement from
our athletes (heads whipping side to side or elbows flared way
out) when sprinting on the AAB.
Additional Notes/Resources: The idea is that a team of 3 can
share 1 machine, allowing time to sanitize if necessary. Each
athlete should perform 5 total sprints, once every 3 minutes. P1
goes at the 0:00, P2 goes at the 1:00, P3 goes at the 2:00, and
then P1 goes again at the 3:00 mark
SCOR: Metcon (AMRAP – Rounds and Reps)
10 AMRAP x 2
1>
16 Mountain Climbers
10 Cal Row
2
10 Shoulder taps
16 Cal Row