12/2/21

1
Dec

12/2/21

CrossFit TTG – CrossFit

Warm-up

3 Rounds

:10 HARD AAB, :20 Slow

Then

4 Rounds

5 KB Taters

5 Burpees over the KB

:30 Handstand Hold

A: Metcon (Time)

5 Rounds (26 Minute Cap)

20 HSPU

15/12 Calorie AAB

10 Front Squats 155/105lbs

Rest 2:00
Feel: Muscular Overload/Gas

Pacing: Reach

Target Score: 20-26 Minutes

Firebreather Score: Sub-20 Minutes

Scaling

– HSPU: No more than 4 sets to complete each round. Reduce reps to as few as 10, or scale HSPU to DB push press or a push up variation. HSPU are intentionally first so athletes have the best chance to get some volume in.

– Bike: No more than 1:00 per round. 200m run is a good sub if machines are limited.

– Front Squats: 1-2 Sets, be careful to not over scale athletes, the barbell should be a little bit challenging but doable for 10 reps.

Coach Focus: HSPU are intentionally first to allow athletes to work through a big set when fresh. Overall, athletes should not be spending more than 1:00 on the wall

completing their reps, otherwise the number is a little too high.

SCOR: Metcon (Time)

5 Rounds (22Cap)

5- Strict Press

10 Bent over row

15- Mountain Climbers

20/15 Cal Row