CrossFit TTG – CrossFit
AMRAP 6 Minutes
.4/.3K Assault Bike
:20 Deadhang from Pull Up Bar
10 Squat Jumps
A: 1PC + 1PJ (EMOM8)
85-90% of 1 RM
Rest: As prescribed
Coach Focus: We are looking to prime athletes to move fast
and feel explosive for the upcoming Open WOD that comes
Additional Notes/Resources: Keep athletes moving
“snappy” if movement quality degrades, lower the weight.
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Minutes
1k/.9k Assault Bike
12 Push Ups
12 Goblet Squats 70/50lbs
C2 Bike: 800/700m
Target Score: 2+ rounds
Firebreather Score: 3+ rounds
– Push Up: Elevate the push up surface to maintain midline
stability. Elevate the surface before reducing the reps, 12
reps should not exceed roughly :30-:45.
– Goblet Squats: Reduce loading before scaling reps – all
sets should be unbroken.
Coach Focus: This piece is about fast, continuous
movement, so scale athletes to allow that to happen.
SCOR: Metcon (2 Rounds for reps)
12 AMRAP x 2
10 Box Jump
10 Box Dips
15 Mountain climbers
rest 3 min