4/7/21
CrossFit TTG – CrossFit
Warm-up
4×8 Band Pull Aparts (2 rounds palms up, 2
rounds palms down)
Then
3×3 Push Up Negatives
Then
12-10-8
Russian KB Swings
Calorie Row
A: Metcon (AMRAP – Reps)
E2M for 8 Minutes
1 Perfect Set of Deficit HSPU
Stimulus: Technique
Rest: As prescribed
Coach Focus: The deficit should allow athletes to hit
between 3 and 10 PERFECT HSPU reps and is not intended
to be a max set. When we say perfect we mean three things:
1) midline stays stacked 2) do not rest on your head at any
point during any of the reps 3) moving FAST the entire time.
B: MAX REPS KB/HSPU/Row (AMRAP – Reps)
On a continuous 18 minute clock:
1:00 Max HSPU
1:00 Max KB Swings 70/53lbs
1:00 Max Calorie Row
2:00 Max HSPU
2:00 Max KB Swing 70/53lbs
2:00 Max Calorie Row
3:00 Max HSPU
3:00 Max KB Swing 70/53lbs
3:00 Max Calorie Row
Score is total reps added together
Feel: Conditioning
Pacing: Sustain
Target Score: 240-360 Reps
Firebreather Score: 400+ Reps
Scaling
– HSPU: DB Push Press, Pike HSPU, or Push Ups
– KB Swing: Reduce weight to allow for at 10 reps at a time
– Row: Any Machine Calories or Max Rep 10m Shuttle runs
Coach Focus: Coaches should scale athletes to allow them
to stay in continuous motion for as much of the 18 minutes
as possible.
SCOR : Metcon (3 Rounds for reps)
6 AMRAP
25′ Walking Lunge
10 Strict Press (5 per side DB)
20 Jump Rope
Rest 2 Min
Repeat this 3X I want the same scores