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