4/5/21
CrossFit TTG – CrossFit
Warm-up
2:00 per side, Mash Pecs
Then
3 Rounds
500M/400M AAB (work to be faster each round,
finishing with an aggressive pace
10 Push Ups w/ a twist
10 Jumping Lunges
A: Bench Press (1RM )
Stimulus: Heavy
Rest: As Needed
Coach Focus: Coaches should remind athletes that they should use their overhead pressing grip vs. wide powerlifting bench press grip so that this movement transfers to other pressing movements. Secondly, do not allow
athletes to bounce the barbell of their chest, control the barbell during the eccentric portion of the rep.
B: MISFIT Benchmark 100/80 Cal (Time)
100/80 Cal for time (10Cap)
Feel: Gas
Pacing: Reach
Target Score: Sub-10 Minutes
Firebreather Score: Sub-5 Minutes
Scaling
– AAB Calories: nope! Get as far as you can and shoot to improve next
time!
Coach Focus: Remind athletes that the AAB rewards hard work, meaning that they can “get ahead” early by beginning aggressively before settling into a steady pace. When athletes get near the end of their calorie count
they should “sprint” to the finish. The best times we see in this are from athletes who sprint a manageable number to start, hold on through the middle, and then push hard for their last 10-15/7-10 calories.
SCOR: Metcon (Time)
3 Rounds (20 Cap )
10 Push ups
20/15 Cal Rower
rest 2 Min
3 Rounds
10 Push ups
15/12 Cal Row