12/15/20
CrossFit TTG – CrossFit
Warm-up
Every 2 Minutes for 8 Minutes
10 Scap Pull Ups
10 KB Swings
5 Calorie Bike
Start at a “workout” pace on the bike
and get faster each round, ending with
a sprint.
A: Gymnastics test 11/03 (3 Rounds for reps)
Gymnastics Test
3 Max Sets of Strict Pull Ups
Rest 3:00 between attempts
B: 11/03 Condition test (AMRAP – Rounds and Reps)
“Marty McThigh”
AMRAP 13 Minutes
16/12 Calorie Bike
16 Power Cleans 135/100lbs
12 Toes to Bar
Feel: Gas
Pacing: Sustain
Target Score: RETEST more reps than last time, if not
retesting, goal is 3+ Rounds
Firebreather Score: 5+ rounds
Scaling:
– Bike is meant to be an assault bike but may be a C2 bike,
200m run, or other machine (careful with a rower or ski
erg – that makes all three movements very grip intensive).
– Power clean weight should allow for quick singles.
– Toes to bar should not be more than 4 sets at any point.
Coach Focus: Remind athletes of their previous score. This
is a good chance to talk about reflecting on their first
attempt and using that information to do better on their
retest.
SCOR: Metcon (AMRAP – Rounds and Reps)
24 AMRAP
20/15 Cal Row
:30 BB overhead Hold
15 BB press
15 Goblet Squat KB