Christmas Eve Class times are; 7:30 AM-12 PM-4PM
Closed on Christmas Day
CrossFit TTG – CrossFit
2:00 Dragon Pose (1:00 per side)
1:00 Squat Hold with Empty Bar in Back Rack
Every 2:00 For 8:00
8 Burpee Box Jumps
10 Jumping Back Squats w/ empty bar
A: Back Squat (Every :90 for 15 Minutes 3 Back Squats @ 60%)
Rest: As prescribed
Coach Focus: Squat focus for today is standing up with speed. Moving a lighter bar fast is a very effective way to get stronger, but the athletes must be told to stand up with SPEED. Slow reps will not achieve the desire stimulus. If needed, scale the percentage back to allow for a fast ascent in the squat.
B: Metcon (Time)
For Time (9 Minute Cap)
Hang Squat Clean 115/75lbs
Burpee Box Jump Overs 24/20″
Target Score: 5-9 Minutes
Firebreather Score: Sub-4 Minutes
– Hang Squat Clean: Should not exceed 1/2/3 sets each round, respectively. Scale weight before reps.
– BBJOs: To preserve the stimulus, scale the height of the box or have athletes perform bar facing burpees.
Coach Focus: We want your athletes to start with a reckless pace that feels too fast from the start. Teaching your athletes the “bounce” clean is a very effective way to increase the speed and effectiveness of this workout’s stimulus.
SCOR: Metcon (Time)
1-2-3-4-5-6-7-8-9-10 ( 20 Cap)