12/10/2021

9
Dec

12/10/2021

CrossFit TTG – CrossFit

Warm-up

2:00 Band Pull Aparts

15/10 Calorie C2 or AAB Bike

15 Burpees

20 Goblet GFYs

15 Burpees

15/10 Calorie C2 or AAB Bike

Toes to Bar Warm Up

A: Metcon (AMRAP – Rounds)

AMRAP 4 Minutes

Max Sets of 8 Toes to Bar

Rest 2:00

AMRAP 4 Minutes

Max Sets of 4 Toes to Bar
Stimulus: Stamina

Rest: As little as possible to hit the unbroken sets

Coach Focus: Two unbroken sets of Toes to Bar, one set that may be a reach and one that is a bit more “comfortable”. Athletes can refer back to Week 2, when this was done last, to see how things went to adjust for this session. Coaches may need to reduce amount of toes to bar on both sets to ensure athletes can practice linking reps. For athletes without toes to bar, kipping knee raises should be the preferred scale. Work with building the rhythm in the kip and knee raise.

B: Metcon (Time)

2 Rounds (20 Minute Total Cap)

50′ Goblet Lunge 70/50lbs

25 Burpees to 6″ Target

25/20 Calorie AAB

Rest 5:00 after 2 Rounds, then, 1 round of:

100′ Goblet Lunge 70/50lbs

25 Burpees to 6″ Target

25/20 Calorie AAB
Feel: Gas

Pacing: Reach

Target Score: 15-20 Minutes including rest

Firebreather Score: Sub-15 Minutes including rest

Scaling:

– Lunges: Reduce loading before distance. If logistics prevent walking lunges, approximately 16 lunge steps = 50’. Reverse lunges are the preference vs. forward steps, if performing them stationary. Athletes should be able to lunge 50’ without setting their weight down.

– Burpees: Should not exceed 2:00 in any set, scale only for the most deconditioned.

– C2 Bike: If no C2 bikes are available, AAB or Rowing works as a good sub with the same number of calories. Bike should not exceed :90 and should be an aggressive pace given the big rest periods. If using C2 bikes, encourage athletes to bump the damper up a bit and stand as they bike.

Coach Focus: Coaches should remind their athlete this is an interval, which means everyone should be pushing a faster pace than they would hope to hold if this was

straight through. A big 5:00 rest in the middle means athletes are pushing HARD.