11/03/20
CrossFit TTG – CrossFit
Warm-up
20 Band Pull Aparts (10 reps palms up, 10
reps palms down)
Then
3 Rounds
12 Scap Pull Ups
8 Gymnastics Kips
:40 Russian KB Swings (moderate weight)
Then
:20 Bike Sprint
A: Gymnastics test 11/03 (3 Rounds for reps)
Gymnastics Test
3 Max Sets of Strict Pull Ups
Rest 3:00 between attempts
Stimulus: Muscular Overload
Rest: As Prescribed
Goal: 8+
Coach Focus: Midline integrity, do not allow athletes to arch
their backs as they pull upwards toward the bar
B : 11/03 Condition test (AMRAP – Rounds and Reps)
“Marty McThigh”
AMRAP 13 Minutes
16/12 Calorie Bike
16 Power Cleans 135/100lbs
12 Toes to Bar
Feel: Gas
Pacing: Sustain
Target Score: 3+ Rounds
Firebreather Score: 5+ Rounds
Scaling:
– Toes to bar should never take more than 1:00, otherwise
scale to knee raises.
Coach Focus: Staying long in the toes to bar
COMP: Back Squat (1RM)
SCOR: Metcon (Time)
5 Rounds (30M cap)
250M row
18 Abmat SIt ups
16 Slam Ball
14 Kb Swing