1/28/21

CrossFit TTG – CrossFit

Warm-up

2 Rounds

10 Plank Transitions

10 Band Pull Aparts (RD1: Palms up,

RD2: Palms down)

Then

2 Rounds

10 Right Arm Russian KB Swings

10 Left Arm Russian KB Swings

12 Goblet Reverse Lunges

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

Stimulus: Technique

Rest: As prescribed

Coach Focus: Last week before test week. If athletes look good

you may allow them to go heavier, but not at the expense of

moving well. Refer to Jan 5th for the last day we did singles

A: Metcon (Distance)

On a 9 Minute Clock:

6 Rounds

10 KB Snatches 53/35lbs

10 KB Squats 53/35lbs

Then, in the remaining time, Max

Distance HS Walk
Feel: Conditioning

Pacing: Sustain

Target Score: all athletes have 1-3 Minutes to HS Walk

Fire breather score: athletes have 4-5 to HS Walk and accumulate

100+ feet of HS Walking.

Scaling

– KB weight should allow athletes to perform all 10 snatches and

all 10 squats unbroken each set. Athletes may switch hands

with the KB whenever they choose.

– HS Walk: Modify to practice or Shoulder Taps. 5 Shoulder taps =

5’ of HS Walking.

SCOR: Metcon (Weight)

EMOM for 22 Min

1. 35 Single Under + 5 Goblet Squat

2. Rest