5/21/21

20
May

5/21/21

CrossFit TTG – CrossFit

Warm-up

2:00 Pigeon Stretch, per side

2:00 Glute Activation

EMOM 4 Minutes

10 Jump Squats

4 S. Arm Devils Press (2 per side)

A: Metcon (Time)

For Time with a Partner, split anyhow

200 Air Squats

160 Lateral Burpee Over the DB

120 Pistols

80 Devil’s Presses 20s-50s

30 minute cap
Feel: Conditioning/Muscular Overload

Pacing: Reach

Target Score: Finishing before Cap

Firebreather Score: Sub-24 Minutes

Scaling

– Air Squats: Squat to a bench/box/medicine ball

– Lateral Burpee: Reduce volume for less conditioned athletes.

– Pistols: Band Assist (see link in notes), Single Leg Squat to bench/box, 24/20″ step up, or Reverse Lunge

– Devils Press: Reduce loading before reps

Coach Focus: Today’s partner MetCon has a very high volume of squatting and pressing. We strongly urge you and your coaches to tell athletes that the best strategy to stay moving in small fast

sets that are traded back and forth in short, fast intervals.

SCOR: Metcon (2 Rounds for reps)

10M AMRAPx 2

10 DB snatch

10 Renegade Row

10 Cal Ski

Rest 3 Minutes
– You will Cycle through this as many times as possible in 10 Minutes, then rest 3 minutes. The GOAL is to get the same score.