10/30/2021

29
Oct

10/30/2021

CrossFit TTG – CrossFit

Warm-up

30 Calorie Row (get faster every 10 calories)

Then

AMRAP 4 Minutes

20 Double or Single Unders

10 Air Squats (Goblet squats after R1)

5 Burpees

A: Metcon (Time)

In Teams of 2,

12 Rounds,

Alternating Full Rounds

40 Double Unders

4 Lateral Burpees over Sandbag

12 Sandbag Squats 150/100lbs

4 Lateral Burpees

40 Double Unders

24-MInute Cap
Feel: Gas

Pacing: Reach

Target Score: Sub-24 Minutes

Firebreather Score: Sub-18 Minutes

Scaling

– Double Unders: :40 Cap on either end of the round or scale to Single Unders.

– Sandbag Squats: Should be UB for all rounds. Athletes may shoulder or bearhug the bag. If no sandbags are available, a double DB/KB front squat with 70s/53s (as the Rx loading) works well. A 155/105lb

Front squat also works, however we are looking for a less common/ awkward movement here.

Coach Focus: We are looking for rounds to take between :90 and 2:00. Coaches should pair up athletes of comparable abilities so both partners get a good “push” today. There are many transitions per round so stay on your athletes to transition quickly.