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