12/1/20

30
Nov

12/1/20

CrossFit TTG – CrossFit

Warm-up

5 Inchworms

Then

Climb the Ladder for 4 Minutes

2 KB High Pulls (Moderate weight)

2 Jumping Lunges

4,4,6,6,8,8..

Then

Calf/Achilles mash on KB

A: Snatch Pull (4×3 70-90%)

Stimulus: Heavy

Rest: 2-3 Minutes

Coach Focus: Cue athletes to “feel” the weight in the middle of

their feet as the pull the bar from the floor

Additional Notes/Resources: Only increase weight above 70% if

athlete can hit their positions.

B: Metcon (Time)

For Time

3-6-9-12-15-18

Box Jump 24/20″

KB Swing 70/53lbs
Feel: Gas

Pacing: Reach

Target Score: 6-10 Minutes

Firebreather Score: Sub-5 Minutes

Scaling:

– KB Swings should be unbroken through the round of 12,

otherwise reduce load.

Coach Focus: Violent hip extension is the name of the game today

in both the swing and box jump.

SCOR: Metcon (5 Rounds for time)

E5MOM FOR 25M

400/350m row

8 Push up

6 Burpee

4 Jumping Squats
Score each round for time

AS fas as possible to allow maximal Rest