4/14/21

13
Apr

4/14/21

CrossFit TTG – CrossFit

Warm-up

2:00, Scap Mash with Lax Ball

Then

3 Rounds

:30 HS Hold

10 Medicine Ball Cleans

6 Burpees Over the Medicine Ball

A: Metcon (Distance)

Every 3:30 for 28 Minutes

Alternating with a Partner:

10 Strict HSPU

22 Wallballs 20/14lbs

Max Distance C2 Machine in remaining time

Score is total distance
Feel: Conditioning

Pacing: Sustain

Target Score: 4000/3600m+ C2 Bike / 2000m/1800m Ski/Row

Firebreather Score: 4800/4200m+ C2 Bike/ 2400m/2100m+ Ski/ Row

Scaling

– SHSPU: Reduce amount, scale for kipping HSPU or DB Strict Press

– Wallballs: Reduce weight before scaling reps

Coach Focus: Athletes should have a minimum of 1 minute each round on the machine to accumulate distance. Set athletes up for success by ensuring the movements and skill levels are appropriate for each athlete’s fitness level.

SCOR: Metcon (AMRAP – Rounds and Reps)

22 AMRAP

With a Partner 1 partner works up at a time

20/15 Cal AAB

10 Box Push Ups

8 Sit ups

6 KB swing