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%