12/10/20
CrossFit TTG – CrossFit
Warm-up
Mash Achilles/calf on barbell, 1:30 per
side
Then
4 Rounds
:20 Box Jumps (step down)
:10 Rest
:20 Plank Transitions
:10 Rest
:20 Ring Rows
:10 Rest
A: Metcon (AMRAP – Rounds)
16 AMRAP alternating full rounds with a partner
6 Box Jumps
3 Muscle Ups
4 Box Jumps
2 Muscle Ups
2 Box Jumps
1 Muscle Up
Box: 30/24″
Feel: Conditioning
Pacing: Reach
Target Score: 10 Rounds total
Firebreather Score: 16+ rounds total
Scaling:
– Box Jumps should be relatively quick but have athletes jumping
to a higher-than-usual box. We encourage athletes to step
down to minimize injury risk, but that is up to the coach.
– Muscle Ups are meant to be on the rings and completed in one
set every round. May also be bar, jumping ring, jumping bar, or
a pull up variation that can be done in one set every time.
Coach Focus: Spend time working on muscle up skills and
ensuring athletes have a challenging muscle-up-type movement.
B: Bent Over Row (5×8 BB Row AHAP)
Stimulus: Accessory
Rest: 1-2 minutes
Coach Focus: Cue athletes to squeeze their shoulder blades
together at the top of each rep
SCOR: Metcon (Time)
e3mo3m for 15 min
20 jump rope
10 Bent over row
10 Alt DB press
10 air Squats
then
50/40 cal Row (time for cals is score)