3/24/21

CrossFit TTG – CrossFit

Warm-up

2 Rounds

20/16 Calorie Row, moderate pace

16 A-frame Toe Touches

12 S. Arm DB Strict Press (6 per arm)

8 DB Hang Snatches (4 per arm)

A: Metcon (6 Rounds for time)

AMRAP 5 Minutes x 6

In the first 2 Minutes of the 5 Minute

window:

Row 40/30 calories

For every calorie not completed in the

two minute window, immediately

perform 1 Devils’ Press with 35s/20s.

Rest the remainder of the interval.

*There is a 10 rep cap on the Devil’s

Presses each round.
Feel: Muscular Overload/Conditioning

Pacing: Reach

Target score: Completing at least 1 round without penalty DB HC&Js

Firebreather: Finishing 40/30 calories before the 2 minute mark in 3 or

more rounds.

Scaling

– We are looking for athletes to be rowing very hard for these two minute

windows in an attempt to not have any penalty reps. Row Calories:

Everyone should have a calorie number that is possible (at a very

challenging pace) to complete in under 2 Minutes in their first window.

This will vary significantly from athlete to athlete based on fitness and

size, so think about options for athletes.

– Devil’s Press DB weight should be on the lighter side – not the usual 50s/

35s.

Coach Focus: Athletes should be encouraged to row hard enough to avoid

the penalty.

SCOR: Metcon (No Measure)

Every 5 Minutes for 30 Minutes

30 Mountain Climbers

20 Air Squats

14 FR Lunges 35/20#