CrossFit TTG – CrossFit

A: Metcon (5 Rounds for reps)

Thanksgiving Pump Sesh

Alternating Every 3 Minutes for 30

Minutes (5 rounds each) alternate


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


10 rounds

5 sit ups

5 push ups


Eat the Turkey