12/12/20

11
Dec

12/12/20

CrossFit TTG – CrossFit

Warm-up

20 Band Pull Aparts

Then

1:30 in Squat Hold, leaning from one side to

the other to loosen up ankles/calves for

pistols

Then

2 Rounds

15 Jump Squats

12 Hollow Rocks

:30 Handstand Hold

Then

:15 Bike Sprint

A: Metcon (AMRAP – Rounds and Reps)

with a Partner

AMRAP 10 Minutes

16Toes to Bar

14 S-Arm Devil’s Press

10 Pistols

Rest 2:00

AMRAP 8 Minutes

16 Pistols

14 Toes to Bar

10 S-Arm Devil’s Press

Rest 2:00

AMRAP 6 Minutes

16 S-Arm Devil’s Press

14 Pistols

10 Toes to Bar

DB Weight: 20 – 50lbs
Feel: Conditioning

Pacing: Sustain

Target Scores: Round 1 – 3 Rounds, R2 – 4 rounds, R3 – 3

rounds

Firebreather Scores: R1: 5+ Rounds, R2: 5+ Rounds, R3: 4+

Rounds

Scaling:

– Pistols: preserve the ROM with the pistols by using a band

or box to sit to.

– Toes to Bar: scale to hanging knee raises or ab-mat sit

ups. Athletes should be able to complete the prescribed

reps in no more than 4, 3, and 2 sets in each respective

AMRAP.

– Devil’s press weight is meant to be the standard 50/35lb

DB and should allow for steady, consistent movement.

Athletes may switch hands each rep, or do half on one are

before switching.