12/28/20

27
Dec

12/28/20

CrossFit TTG – CrossFit

Warm-up

10-8-6-4-2

Empty Bar Good Mornings

Jump Squats

V-Ups

Single Unders (4x)

A: 1 1/2 Dead Lift (2-2-2-2-2)

Stimulus: Technique

Rest: 3 Minutes

Coach Focus: Work with athletes on their connection to the ground while

sending the hips backwards, cue them to “grab the ground” with their big

toes.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 2 Minutes x 3

10 KB Swings 53/35lbs

10 Jumping Lunges

20 KB Swings 53/35lbs

10 Jumping Lunges

Max reps KB Swings in remaining time

Rest 2:00
Feel: Gas

Pacing: Reach

Target Score: 15+ KB Swings

Firebreather Score: 25+ KB Swings

Scaling

– KB swings should be one set for the 10 rep sets, and no more than 2

sets for the 20 rep sets.

– Jumping Lunges: if jumping is an issue, athletes can perform regular

lunges or jumping/regular air squats.

Coach Focus: Looking for proper hip hinging mechanics during the KB

Swing.

SCOR: Metcon (AMRAP – Rounds and Reps)

10 AMRAP x2 Rest 2 Min

:30 Plank

10 Alt Lunges w/ Dumbell

10 Front Squats Dumbells