12/22/20

21
Dec

12/22/20

CrossFit TTG – CrossFit

Warm-up

3 Rounds

12 Calorie Row

9 Plank Transitions

9 Scap Push Ups

6 Kipping Knee Raises

1 Wall Climbs

A: Gymnastics Test (Distance)

5 AMRAP

max distance HSW
Stimulus: Stamina

Rest: As Needed

Coach Focus: Teach athletes to find balance in their HS hold before

moving their hands to walk. Finding that balance point will be key.

This will become a MAX HS Hold if we can not HSW

B: Metcon (Time)

12 Rounds (18M)

10/8 Calorie Bike

8 Toes to Bar
Feel: Conditioning

Pacing: Sustain

Target Score: 12 – 18 Minutes

Firebreather Score: Sub-10

Scaling:

– Bike Calories should take well under 1:00 each round, scale to ensure

someone does not get stuck on the bike. A 200m run is a good

substitute – rowing/skiing is less favorable due to the grip requirement

but would be the same 10/7 calories.

– Toes to bar should not be more than 3 sets at any point, ideally 1-2.

Scale to kipping knee raises.

Coach Focus: Teach athletes the get long in their toes to bar when their

legs swing behind them so they do not burn out their hip flexors in the

early rounds

SCOR: Metcon (2 Rounds for reps)

15 AMRAP x 2

15 Strict Press

12 Step Up (BJ)

10 Plank Transitions

8 DBL DB DL 53/35

25 Single Unders

R3M
Goal here is to get a Consistent Score across both AMRAPS.

Pick a pace and stick with it, dont come out too hot.