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)