11/26/20
CrossFit TTG – CrossFit
A: Metcon (5 Rounds for reps)
Thanksgiving Pump Sesh
Alternating Every 3 Minutes for 30
Minutes (5 rounds each) alternate
between:
a) 10 Heavy Back Squats
b) AMRAP 3 Minutes
15 Push Ups
15 Bicep Curls
Feel: Muscular Overload
Pacing: Reach
Target Score: 2 Plates of Food after training
Firebreather Score: No leftovers
Coach Focus: GET SWOLE
Additional Notes/Resources: In one 3 minute window
athletes perform 10 heavy back squats out of a rack and
then rest the remainder of the 3 minute window. In the next
3 minute window, they perform the AMRAP. Alternate back
and forth for 30 minutes, or 5 rounds of each. Athletes may
add a deficit to the push ups if desired/able.
COMP: Metcon (No Measure)
Every 6 Minutes for 24 Minutes
40 Calorie C2 Machine
10 Band Pull Aparts
30′ Duck walk
10 Lunges w/ a twist
20 Calorie C2 Machine
In the remaining time, accumulate as
much time in a deadhang as possible
This entire piece should be done at a
“recovery” pace
SCOR: Metcon (Time)
1 Mile Run
then
10 rounds
5 sit ups
5 push ups
then
Eat the Turkey