11/11/21

10
Nov

11/11/21

CrossFit TTG – CrossFit

Warm-up

30 Box Step Ups

2:00 Banded Glute Activation

30 Box Step Ups

40 S-Leg Glute bridges (20/leg)

10 Bar Facing Burpees

:15 Bike Sprint

A: Back Squat (Find a 2RM)

Stimulus: Heavy

Rest: As needed

Coach Focus: Back squats were not the High CNS focus of this phase, but is incredible about our sport/training modality is that one of the best ways to get fitter and work on positioning like we have this past phase. Today is your opportunity to prove that to your members. Create the vibe that makes people want to sling weight. Have fun.

B: Metcon (Time)

For Time (6 Minute Cap)

AAB 20/15 Calories

Run 300m

20 Bar Facing Burpees
Feel: Gas

Pacing: SEND

Target Score: 3-6 Minutes

Firebreather Score: Sub-3

Scaling

– AAB: Should not exceed 1:30 (sub row if bikes are limited)

– Run: Should not exceed 2:00 (sub shuttle run or other machine)

– BFB: Should not exceed 3:00

Coach Focus: This is a test of anaerobic power, which means it’s going to be brutal. One of Coach Sherb’s favorite ways to describe this workout is “it’s going to suck no matter what, it’s up to you to determine how long it’s going to suck for”. Get after it.

SCOR: Metcon (No Measure)

Follow the CF Track