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