11/13/20
CrossFit TTG – CrossFit
Warm-up
5 Rounds
AAB
:30 Easy
:20 Moderate
:10 HARD
Then
10 Power Position Squat Cleans*
10 Low Hang Squat Cleans
10 Squat Cleans
*Done with an appropriate warm up
weight
A: Metcon (Time)
10 Rounds
15/10 Calorie Bike
3 Bar Muscle Ups
1 Squat Clean @ 80-90%
25 minute Cap
Feel: Gas
Pacing: Sustain
Target Score: 20-25 Minutes
Firebreather Score: Sub-18 Minutes
Scaling:
– Reduce bar muscle ups to allow for 1 set every time,
substitute 2-3 ring muscle ups, or burpee pull ups.
Coach Focus: Consistency in transitions and sound
positioning in the Bar Muscle up. Positioning in the Bar
Muscle Up
Additional Notes/Resources: This is meant to be a steady,
consistent grind. Rowing or a 200m
run is also acceptable, but a bike is preferred. Note there is
rowing tomorrow as well
SCOR: Metcon (AMRAP – Rounds and Reps)
AMRAP 24 Min
6 Burpees
8 WallBall
10 Cal Row
12 Shoulder Press
14 sec Plank Hold
COMP: Metcon (Weight)
Floor Press
4×10 AHAP
Stimulus: Stamina
Rest: 2-3 minutes
Coach Focus: controlled descent so athletes aren’t
smashing their elbows on the ground