10/19/2021

18
Oct

10/19/2021

CrossFit TTG – CrossFit

Warm-up

1:00 Squat Hold

Then

200m Run

10 Spiderman Lunges

20 Gymnastic Kips

10 Spiderman Lunges

200m Run

Then,

:10 Bike Sprint

A: Paused Front Squat (3×3 AHAP with 3sec pause at bottom )

Stimulus: Heavy

Rest: As prescribed

Coach Focus: When athletes are front squatting we are looking for the most vertical squat that is possible for the athlete. Widening your athletes feet may help with verticality in the front squat.

B: Metcon (4 Rounds for time)

Every 4 Minutes for 16 Minutes

18/10 Calorie AAB
Feel: Gas

Pacing: Send

Target Score: Sub-:45 for all rounds

Firebreather Score: Sub-:20 for all rounds

Scaling

– AAB: Reduce calorie count to keep all efforts an all-out sprint, or have athletes sprint as many calories as possible in a :20 window.

Coach Focus: Bike sprint day for many athletes is their least favorite day. Coaches attitude and energy will dramatically change that. BRING THE VIBE.