11/23/20
CrossFit TTG – CrossFit
Warm-up
Every 3 Minutes for 9 Minutes
2 Wall Climbs
12 Jumping Lunges
12 DB Snatches
In remaining time, 2-way wrist stretch
A: Metcon (Time)
6 Rounds (15 cap)
30′ HS Walk
20 S-DB Box Step Ups 24/20″ w/
50/35s
3 Power Cleans 205/140lbs
Feel: Conditioning
Pacing: Sustain
Target Score: Sub-15 Minutes
Firebreather Score: Sub-12 Minutes
Scaling:
– HS Walk: may reduce distance to take no more than :45 per
round, or substitute 2 Wall climbs for the HS walk.
– Power clean weight should be heavy and can be done as touch
and go or as quick-moderate speed singles.
Coach Focus: Proper set up on each rep of the heavy power clean.
B: Metcon (Weight)
4×12 (6/leg) S-Leg Double DB RDLs
Stimulus: Quality/Accessory
Rest: 1-3 Minutes
Coach Focus: Work with athletes on their balance, cue them to
“grab the ground” with their big toes
Additional Notes/Resources: For less coordinated athletes, having
them practice Back Scales is a great substitute
COMP: Metcon (3 Rounds for reps)
AMRAP 4 Minute x 3
50/40 Calorie Row
Max Rope Climbs in remaining time
Rest 2:00 between rounds
Feel: Muscular Overload
Pacing: Sustain
Target Score: 2-3 Rope Climbs each interval
Firebreather Score: 5+ Rope Climbs each interval
Scaling:
– Athletes should have at least 1 minute to climb rope, if not 1:30
or more.
Coach Focus: Teach athletes to “stand tall” on the rope to
eliminate extra unnecessary pulls
SCOR: Metcon (AMRAP – Rounds and Reps)
20 AMRAP
25 Plate Jumps (45)
20 Mountain Climbers
15 DB press
10 Lunges Per Side
5 Push ups