10/15/21

14
Oct

10/15/21

CrossFit TTG – CrossFit

Warm-up

2:00 Pigeon Stretch/ Side

Then,

AMRAP 7 Minutes

3 Devils Press 40s/25s

12 Walking Lunge Steps

A: Metcon (No Measure)

Toes to Bar Skill

1×5 Kipping Knee Raise (ball focus)

2×5 Kipping Knee Raise + Feet out in front/ straighten

1×5 Knee Raise + Kick + Feet straighten out in front

1×5 Toes to Bar, increasing height
Stimulus: Technique

Rest: As needed

Coach Focus: One of our main goals at TMF is to help you teach your athletes how to move better, which is why we put skill work into class as a major portion of your class experience.

Additional Resources:

https://www.youtube.com/watch?v=kLEXw-mdxa4&t=15s

B: Metcon (16 Rounds for time)

Every Minute for 24 Minutes, alternating

movements (8 rounds)

– 8 Devil’s Presses 50s/35s

– 15 Toes to Bar

– Rest
Feel: Muscular Overload

Pacing: Reach/Sustain

Target Score: Finish all 8 Rounds with appropriate modifications if needed

Firebreather Score: Finish all 8 Rounds as written

Scaling

– DP: Reduce weight before reps. Some athletes will require 1-2 fewer reps to finish all 8 sets.

– T2B: 1-3 Sets. Reduce reps for less proficient athletes, but keep in mind the following minute is a rest station.

Coach Focus: For many, this workout will essentially be 2 minutes of work followed by 1 minute of rest. Push your athletes to move faster than they want to, especially on the Devil’s Presses. Slow Devil’s Presses won’t get it done today.

SCOR: Metcon (Time)

10 Rounds (20 Cap )

10 Sit ups

10 Jump Squats