12/17/20

CrossFit TTG – CrossFit

Warm-up

3×10 daVinici Raises

Then

1:00 PVC Pass Throughs

Then

5 Rounds

100m Run

10 Wallballs

3 Strict Pull Ups

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes, alternating full

rounds with a partner

8 Chest to Bar Pull Ups

20 Wallballs 20/14lbs

6 Chest to Bar Pull Ups
Feel: Gas

Pacing: Reach

Target Score: 12+ Rounds

Firebreather Score: 16+ Rounds

Scaling:

– All movements are intended to be unbroken given the rest

period that follows.

– Chest to bar: for athletes with limited chest to bar capacity,

consider having them do their first set as chest to bar while

they’re fresh, then chin over bar after the wallballs. Otherwise,

any pull up variant works well.

– Wallballs: unbroken. Scale weight of ball, not reps.

Coach Focus: Cue athletes to push their transitions, this is meant

to be a quick back and forth with a partner

B: Overhead Squat (1×1)

Stimulus: Heavy

Rest: As needed

Coach Focus: ROM > Weight. Do not allow athletes to have pseudo

1RMs with questionable depth.

This is out of a rack.

SCOR: Metcon (Time)

3 Rounds

15 KB Dead Lift

10 Push Press right

10 Lunges Right

10 KB dead Lift

10 Push Press Left

10 Lunges left

Rest 3 Minutes