4/2/21

1
Apr

4/2/21

CrossFit TTG – CrossFit

Warm-up

20 Band Pull Aparts (10 palms up, 10

palms down)

Then

12-9-6

Push Ups

Row Calories

Wallballs

A: Metcon (No Measure)

Every 2 Minutes for 8 Minutes

3 Kip Swings

into

1-3 Muscle Ups
Stimulus: Technique

Rest: As prescribed

Coach Focus: Work with athletes on understanding how the kip changes

from rings (non-fixed object) vs. bar (fixed object).

Additional Notes/Resources: Athletes not performing full reps, perform

10 reps of kip swings into 5 low ring transitions

B: Metcon (Time)

For Time with a partner, split anyhow: (14 Cap)

20 Muscle Ups

30 Burpees to 6″ Target

40 Wallballs 20/14lbs

16 Muscle Ups

30 Burpees to 6″ Target

50 Wallballs 20/14lbs

12 Muscle Ups

30 Burpees to 6″ Target

60 Wallballs 20/14lbs
Feel: Muscular Overload/Conditioning

Pacing: Sustain

Target Score: 14-20 Minutes

Firebreather Score: Sub-12 Minutes

Scaling

– Muscle Ups: athletes should be able to alternate 2-3 reps at a time or

more, or scale to jumping muscle ups or low ring transitions

– Wallballs: Scale weight before reps

– Burpees: Reduce reps if both partners are not proficient. Burpees

should not take more than 2 minutes complete at any point

Coach Focus/Notes: To maximize intensity with today’s partner workout,

have athletes keep their sets smaller and transitions fast.

SCOR: Metcon (AMRAP – Rounds and Reps)

5AMRAP

10 Ring Row

8 Sit ups

6 DB Clean and Jerk

rest 1 min

4 AMRAP

5 Cal Bike

6 ring row

8 push ups

Rest 1 min

3 AMRAP

5 Burpees

5 Jumping Jacks