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