2/13/21

12
Feb

2/13/21

CrossFit TTG – CrossFit

Warm-up

4 Rounds

200m Run

10 Step Ups 24/20″

6 Ring Rows

4 Single Arm Devil’s Presses

A: Metcon (4 Rounds for reps)

All with a partner:

AMRAP 4 Minutes

Partner 1: 10 Air Squats

Partner 2: 10 Air Squats

Partner 1: 8 Push Ups

Partner 2: 8 Push Ups

Partner 1: 6 Pull Ups

Partner 2: 6 Pull Ups

Rest 1:00

AMRAP 5 Minutes

Partner 1: 9 Air Squats

Partner 2: 9 Air Squats

Partner 1: 7 Push Ups

Partner 2: 7 Push Ups

Partner 1: 5 Pull Ups

Partner 2: 5 Pull Ups

Rest 1:00

AMRAP 6 Minutes

Partner 1: 8 Air Squats

Partner 2: 8 Air Squats

Partner 1: 6 Push Ups

Partner 2: 6 Push Ups

Partner 1: 4 Pull Ups

Partner 2: 4 Pull Ups

Rest 1:00

AMRAP 7 Minutes

Partner 1: 7 Air Squats

Partner 2: 7 Air Squats

Partner 1: 5 Push Ups

Partner 2: 5 Push Ups

Partner 1: 3 Pull Ups

Partner 2: 3 Pull Ups
Feel: Conditioning

Pacing: Reach

Target Score: 3+/4+/5+/6+ Rounds, for each partner

Firebreather Score: EMOM or Faster Each AMRAP

Scaling

– Push Ups and Pull Ups: 1 set each time, so scale the movement

and/or reps to ensure athletes can meet the intended stimulus

Coach Focus: This is a twist on the benchmark “Chelsea”, it is

important that athletes have a rep scheme that sets them up for

success. A practice round or two before the MetCon is a great way

to check-in with athletes on their individual rep schemes. Athletes

should be blazing back and forth for the entire 25 minute workout.