12/04/20
CrossFit TTG – CrossFit
Warm-up
400m Row
30 Empty Bar Thrusters
15 Push Ups w/ a twist
Then
1:00 in a deadhang from pull up bar
then
1:00 Delt Mash LAX ball
A: Metcon (AMRAP – Reps)
AMRAP2 x 3
Max sets of 3 strict Pull ups
Stimulus: Stamina
Rest: As prescribed
Coach Focus: Cue athletes to engage their lats/scaps
before pulling with their arms. We are looking for volume
here, so many athletes will need a band. Shoot for 5+ sets
each interval.
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 2:00 x 5
12 Thrusters 75/60lbs
4 Ring Dips
Rest 2:00 between AMRAPs. Restart
each AMRAP
Feel: Muscular Overload
Pacing: Sustain
Target Score: 2 Rounds each AMRAP
Firebreather Score: 3+ Rounds each AMRAP
Scaling:
– Reduce ring dip number to 3, otherwise scale to ring push
ups or regular push ups.
Coach Focus: Remind athletes to use their hips in the
thruster and teach them how to kip their ring dip to avoid
early arm burnout.
Additional Notes/Resources: 2:00 on/2:00 off should allow
athletes to share rings.
SCOR: Metcon (AMRAP – Rounds and Reps)
4amrap x 4
12/9 Cal AAB
10 Air Squat
8 Wall Ball
R-2 Minutes
Start where you left off
Goal- 6+ rounds Total
6+ months – 9+ Rounds