11/04/20
CrossFit TTG – CrossFit
Warm-up
1:00 Banded Front Rack Stretch, per
side
Then
AMRAP 6 Minutes
600m Run
16 Push Ups w/ a twist
Max Deadhang in remaining time
a: Push Jerk (3×12, building in weighT)
Stimulus: Stamina
Rest: 2-5 Minutes between sets
Coach Focus: Teach athletes to actively push themselves
under the bar.
Additional Notes/Resources: Athletes can start around
50-60% of their 1RM and build
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 2 Minutes x 3
10 Deadlifts 155/110lbs
2 Muscle Ups (RINGS)
Rest 2:00 between AMRAPs.
Continue where you left off each
AMRAP
Feel: Gas
Pacing: Reach
Target Score: 2+ Rounds each interval
Firebreather Score: 3+ Rounds each interval
Scaling:
– Bar muscle ups, Jumping Muscle Ups or Burpee Pull Ups
for Muscle Ups
SCOR: Metcon (2 Rounds for reps)
14 AMRAP x 2
15 Hollow Hold (1 sec pause)
15 db FS
15 Cal ab
Rest 4 Min
Goal is to get the same score
COMP: Metcon (Time)
3 Rounds
Row 1,000m
Rest 3:00
R1: 2k pace + :04-:06
R2: 2k pace + :02-:04
R3: within :01-:02 of PR 2k
Paces are per 500m (e.g an athlete
with an 8:00 2k would row R1 at
between a 2:04-2:06/500m split)
Feel: Gas
Pacing: Sustain
Target Score: N/A
Firebreather Score: N/A
Scaling:
– Adjust pacing to allow for negative splits