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