3/11/21

CrossFit TTG – CrossFit

Warm-up

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
Stimulus: Speed

Rest: As prescribed

Coach Focus: We are looking to prime athletes to move fast

and feel explosive for the upcoming Open WOD that comes

on Fridays.

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
Feel: Conditioning

Pacing: Sustain

Target Score: 2+ rounds

Firebreather Score: 3+ rounds

Scaling

– 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

15 Burpees

10 Box Jump

10 Box Dips

15 Mountain climbers

rest 3 min