4/17/21

16
Apr

4/17/21

CrossFit TTG – CrossFit

Warm-up

3 Rounds

200m Run, increase speed each round

16 Cossack Squats (8 in each direction)

8 Burpees to 6″ Target, finishing AFAP

A: Metcon (Time)

10 Rounds, alternating movements with a partner:

50′ DB Front Rack Lunge 50s/35s (25′ out and back)

20 Push Ups

12/8 AAB Calories
Feel: Gas

Pacing: Reach

Target Score: 20-25 Minutes

Firebreather Score: Sub-15 Minutes

Scaling

– Lunges: Should be done unbroken for all athletes (if space is limited, 18

in place lunges for each 50’ works well).

– Push Ups: No more than :75 to complete the prescribed set, but should

be closer to :30-:60. Scale to box elevated push ups for less proficient

athletes.

– AAB Cals: Should not exceed 1 minute at any point, but should be done

at an aggressive pace, ideally taking :20-:45.

Coach Focus: Instruct your classes to push their threshold WITHOUT fully

“sending it” too early. This should be a relatively rapid back and forth with

their partner.