2/16/21
CrossFit TTG – CrossFit
Warm-up
Every :90 for 6 Minutes
:30 Dead Hang from Pull Up Bar
30 Single Unders
10 Lunges (Squats on Round 2)
A: Gymnastics Test (Distance)
5 AMRAP
max distance HSW
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
30 Double Unders
15 Air Squats
10 KB Swings 53/35lbs
Feel: Conditioning
Pacing: Sustain
Target Score: 7-10 Rounds
Firebreather Score: 13+ rounds
Scaling:
– Double Unders: Each set should be :30 or less or scale to singles
– Squats: ensure athletes are reaching full depth. For those who toe the
line, make them squat to a medball or some target.
– KB Swings: 1 set each round
Coach Focus: While this workout does not have heavy lifting in it, it’s very
common for the combination of swings and squatting to create a tight
lower back. Coaches should remind athletes to brace when performing
KB swings and while air squatting.
SCOR: Metcon (Time)
5 Rounds (23 Min)
10 Box Jumps
25 Double Unders
10 Kb Swing
10 /7 Cal Bike