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