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