10/20/20
CrossFit TTG – CrossFit
Warm-up
4 Rounds
1:00 Single Unders
:20 HS Hold
:20 Push Ups
:20 KB Swings
A: Shoulder Press (10-10-10)
Stimulus: Speed
Rest: 1 Minutes
Coach Focus: Locking down the ribcage throughout the
press, no leaning back
Weight should be consistent
across the three sets
B: 10/20/20 DELT MELT (AMRAP – Rounds and Reps)
AMRAP 14 Minutes
20/16 Calorie Row
12 HSPU
20 KB Swings 53/35lbs
12 Push Ups
Feel: Conditioning
Pacing: Sustain
Target Score: 3+ Rounds
Firebreather Score: 5 Rounds
Scaling:
– Scale volume of HSPU or modify to DB Push Press – we
are looking for pressing in two directions.
– Elevate hands for push ups to ensure full ROM and
minimal breaks.
Coach Focus: Instruct your athletes to utilize small, fast sets
on the gymnastics to prevent “getting stuck”
SCOR: Metcon (AMRAP – Rounds and Reps)
30 AMRAP
200M run
20 ALT Push Press
10 Split Squat / Leg (hold in Goblet)
:20 Pike HOLD
Rest 1:00