10/06/2021

5
Oct

10/06/2021

CrossFit TTG – CrossFit

Warm-up

1:30 Pec Smash, per side

Then,

3 Rounds

10 Box Jump, Step Down

8 Seated DB Strict Presses

6 Renegade Rows

Pull-ups

Warm-up

1:30 Pec Smash, per side

Then,

3 Rounds

10 Box Jump, Step Down

8 Seated DB Strict Presses

6 Renegade Rows

A: Metcon (4 Rounds for time)

Every 3 Minutes for 12 Minutes

12 Strict Pull-Ups
Stimulus: Stamina

Rest: As prescribed

Coach Focus: We are looking for fast 1 set of pull ups from athletes every set. Athletes may start without the use of a band and then introduce it as they fatigue, but we want to avoid having an athlete hang between reps and slowly pull themselves up. Reps should stay fast.

B: Metcon (AMRAP – Reps)

AMRAP 14 Minutes

Lateral Burpee Box Jump Overs 20/16″*

*Every minute including 0:00, Run 100m

Score is total Burpee Box Jump Overs
Feel: Cardio

Pacing: Sustain

Target Score: 70+ Burpee Box Jump Overs (5/round)

Firebreather Score: 120+ Burpee Box Jump Overs (8-9+/round)

Scaling

– Run: Reduce distance to keep to <:30 of work or modify to machine. 200m AAB, 100m Row
– Burpee Box Jump: Reduce box height or perform lateral bar burpees

Coach Focus: The lateral burpee box jump over is harder because it’s “easier” (you don’t have to stand all the way up, and it’s a shorter than usual box). Help athletes find a box that allows them to sustain their pace for a majority of the 14 Minutes.

SCOR: Metcon (AMRAP – Rounds and Reps)

20 AMRAP

15 DB jump Over

10 DB bent over row

10 Sit ups