Class schedule 12/31- No 6:30pm Class For 1/1-12pm/4pm class only.
CrossFit TTG – CrossFit
Alternating Every 2:00 for 6 Minutes
– 4-way Banded Glute Activation
(2:00) + 4 Air Squats every 4 steps
– AMRAP 2 Minutes
30 Single Unders & 10 Box Step Ups
A: Back Squat (10-8-6-4-2)
Rest: 3-5 Minutes
Coach Focus: Sitting back in the squat while maintaining a neutral
spine – see out Instagram!
Additional Notes/Resources: The sets of 10 and 8 are meant to be
lighter warm up sets that do not need to be AHAP. Athletes should
go heavy for the 6, 4 and 2, even pushing a 2RM if they feel
B: Metcon (Time)
6 Rounds (10Cap)
40 Double Unders
8 S-Arm DB Squat Cleans 20-80lbs
Target Score: Sub-10 Minutes
Firebreather Score: Sub-6 Minutes
– Double unders should never exceed :45 or so of work in each
round. Scale reps to allow practice, or put a time cap on each
round (30-45 seconds), or modify to singles.
– DB Cleans: once athletes get comfortable with the movement,
the DB should be heavier than the usual 50/35lbs.
Coach Focus: athletes maintaining a flat back as the bring the
dumbbell to the floor.
Additional Notes/Resources: Both heads of the DB touches the
ground between the feet on each rep. Alternate arms.
SCOR: Metcon (Time)
3 Rounds (25M)
40 Single Unders
30 sit ups
20 box Jumps
10 Push ups