12/18/20
CrossFit TTG – CrossFit
Warm-up
400m Run
20 Jumping Lunges
:30 Handstand Hold
20 Jumping Lunges
400m Row
Then
Front Rack Mobilization
A: Metcon (Distance)
3 Attempts at a Max Height Vertical
Leap
Stimulus: Speed (AKA, GET UP!)
Rest: As needed
Coach Focus: Loading the posterior chain by pushing the
hips backwards and then use your stretch-reflex to your
advantage.
B: 11/06 condition (Time)
Conditioning Test (15 CAP)
“Dominos”
Row 750m
35 Push Press 75/55lbs
Row 500m
35 Push Press 75/55lbs
Row 250m
Feel: Gas
Pacing: Reach
Target Score: Faster than last time, or if this is the athlete’s
first time doing this, the goal is 7-10 minutes
Firebreather Score: Sub-7.
Scaling:
– Barbell should not be more than 3 sets in either section,
but ideally 1-2.
Coach Focus: Wide base on the push presses to reduce
unnecessary foot movement.
SCOR: Metcon (AMRAP – Rounds and Reps)
10 AMRAP x 2
Plank :30 Seconds
12 KB pull Through
15 Jumping Jack
8 Air Squat