10/26/20

25
Oct

10/26/20

CrossFit TTG – CrossFit

Warm-up

3 Inchworms

Then

2 Rounds

200m Run

15 Scap Pull Ups

200m Row

15 Scap Push Ups

Then

3 Inchworms

A: Metcon (4 Rounds for reps)

4 Rounds

AMRAP 1:00

Strict Pull Ups

Rest 1:00

AMRAP 1:00

Strict HSPU

Rest 1:00
Stimulus: Stamina

Rest: As prescribed

Coach Focus: Midline stability in both movements, do not

allow athletes to perform either exercise with an arched

back

Scaling

– Pull Ups: Use a band to allow for 12+ strict pull ups per

round

– HSPU: Athletes may start strict and then switch to

kipping if they’ve achieved failure, then modify to a HS

hold or push ups.

B: Metcon (AMRAP – Reps)

AMRAP 7 Minutes

3 Power Cleans

3 Push Press

6 Power Cleans

6 Push Press

9/9, 12/12, 15/15…etc.

Barbell: 95/65lbs
Feel: Gas

Pacing: Reach

Target Score: Finishing the round of 12/12

Firebreather Score: Get into the round 18/18

Scaling:

– Loading should allow for big sets even as the numbers

climb. Athletes should be able to perform through the set of

9/9 unbroken.

Coach Focus: Hip Extension in both movements to avoid

early unnecessary fatigue.

SCOR: Metcon (AMRAP – Rounds and Reps)

25 Amrap

10 DB Push Press

10 Sit ups

10 Plate Jumps

10 Mt Climbers

10 Windmills