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