11/16/20
CrossFit TTG – CrossFit
Warm-up
Every 2 Minutes for 6 Minutes
10 Ring Rows
Into
Steady Box Jumps 24/20″ (Step Down)
Then
400m run
A: Metcon (3 Rounds for reps)
3 Sets
Max Strict Pull Ups
Right Into
Max Kipping Pull Ups
Rest 3:00
Gymnastics kipping only – no butterfly
Stimulus: Stamina
Rest: As prescribed
Coach Focus: Vertical pulling motion on the strict pull ups and effective
use of the hip on the kipping pull ups
Additional Notes/Resources: Consider doing this piece second, after the
conditioning. We are looking at least 10 total reps or more per set
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 4 Minutes x 3
80 Double Unders
8 Deadlifts 205/140lbs
60 Double Unders
6 Deadlifts 205/140lbs
40 Double Unders
4 Deadlifts 205/140lbs
20 Double Unders
2 Deadlifts 205/140lbs
Rest 2:00 between AMRAPs. Continue where
you left off each AMRAP
Feel: Conditioning
Pacing: Sustain
Target Score: 1+ Rounds each interval
Firebreather Score: 1.5+ Rounds each interval
Scaling:
– Each set of deadlifts should be 1-2 sets.
– Double unders should never exceed :90, :60, :30, :30 in any set,
respectively. Modify to the same number of singles.
Coach Focus: hinging properly in the deadlift when lowering the bar.
SCOR: Metcon (AMRAP – Rounds and Reps)
25 AMRAP
40 Single unders
10 Push ups
40 Step ups
20 Abmat Sit ups
COMP: Metcon (Weight)
2 Rounds
Max Rep Back Squat @ 60-70% 1RM
Rest 4:00 between sets
Goal is 15+ reps in the first set.
More powerful athletes should stay around
60% to get more reps. More endurance-based
athletes should be closer to 70%