12/26/20
CrossFit TTG – CrossFit
Warm-up
500m Row broken up as follows:
– 250m Easy
– 150m Moderate
– 100m SPRINT
Then
20 Banded Good Mornings
A: 1 1/2 Dead Lift (3-3-3-3-3)
Stimulus: Technique
Rest: 2-4 Minutes
Coach Focus: The additional 1/2 deadlift is meant to assist
coaches with cueing the hinging mechanics needed to
safely and appropriately deadlift. Athletes should feel
hamstring tension throughout the movement – lower back
tension/discomfort is indicative of a movement fault.
Additional Notes/Resources: The 1 and 1/2 Deadlift: athletes
perform a deadlift, then instead of lowering the bar to the
ground they lower it to just below the knee and then stand it
all the way back up. That’s 1 rep.
B: Metcon (Time)
For Time with a partner, one person
working at a time:
30 HSPU
60 DB Squats 50s/35s
Row 1,000m
60 DB Squats 50s/35s
30 HSPU
Row must be split evenly.
Feel: Gas
Pacing: Reach
Target Score: 10 – 14 Minutes
Firebreather Score: Sub-9 Minutes
Scaling:
– HSPU: Pike HSPU, wall climbs (1 climb = 3 HSPU), DB
Push Press
– Row Modification: Ski or Run 1,000m, Bike 2,000m.
Coach Focus: Instruct athletes to “sprint” their working
periods and then rest instead of grinding through reps.
Moving fast and alternating partners often will help keep
the intensity high which is the goal.
SCOR: Metcon (2 Rounds for time)
A1- 500M row for time
rest 3M
A2- 3 Rounds (18M)
15 Goblet Squat
10 Ring Row
15 Plate to overhead
10 Cal AAB