2/18/21
CrossFit TTG – CrossFit
Warm-up
3 Rounds
1:00 Machine (the one used in the
workout), increasing speed each round
6 Bar Facing Burpees
1:30 Mobilization per side (see below)
R1: Pigeon/Banded Pigeon Pose
R2: Saddle Pose (2:00 total)
R3: T-Spine Mash with Foam Roller, 2:00
()
A: MF Weakness Test (scor) (Time)
For Time 36 minute cap
*Machine
100 Bar Facing Burpees
*Machine
*Machine Options:
– Row 2k
– AAB 100/70 cals
– Run 1 mile outside
– 1,300m Air Runner
Must use the same machine on both ends
of the workout. Choose your least
favorite
Feel: Conditioning
Pacing: Sustain
Target Score: Sub-28-33 Minutes
Firebreather Score: Sub-24/27 Minutes
Scaling
– Only scale burpees if you have a severely de-conditioned athlete who
would be taking longer than 13-15 minutes to do these burpees. Burpee
step overs, burpees with the hands elevated, or “up downs” (a burpee
without the push up) are also good substitutes for less experienced
athletes.
Coach Focus: Pacing is critical here, be sure to stress to athletes about
which “gear” they should be in, which should be one that they can sustain
for a long time. The time cap allows for 12 minutes per section of the
workout which should be more than enough time for most, so don’t let
athletes hope that the clock saves them!
SCOR: Metcon (Time)
30 Cal Row
50 Bar Facing Burpees
40 Cal Bike