5/5/21

4
May

5/5/21

CrossFit TTG – CrossFit

Warm-up

3 Rounds

:10 Bike Sprint

100m Jog

10 Scap Push Ups

10 Plank Twists

A: Metcon (3 Rounds for reps)

SKILL WORK

Every Minute for 3 Minutes

:20 HS Hold

Then,

Every Minute for 3 Minutes

1-3 HSPU Negative or Headstand (tripod focus)

Then,

Every Minute for 3 Minutes

1 Small, Perfect set of HSPU
Stimulus: Technique

Rest: As prescribed

Score is reps per round from final EMOM

Coach Focus: The deficit should allow athletes to hit between 3 and 7

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: Metcon (AMRAP – Rounds and Reps)

10 Rounds

5 HSPU

10/7 Calorie AAB Bike

5 HSPU

30 Double Unders

Rest 1:00

25 minute cap
Feel: Conditioning

Pacing: Reach

Target Score: 6+ Rounds

Firebreather Score: Completing all 10 Rounds

Scaling

– HSPU: Never more than 2 sets but are ideally 1 through the whole

workout. Scale to Push Ups or DB Push Press to preserve the pressing

stimulus.

– Bike Calories: Should not exceed :45 in any round

– Double Unders: Reduce reps to preserve intensity. ≤:30 each round of

practice.

Coach Focus: When scaling athletes the goal should be to remind them that the goal is to keep each round to as close to :90 as possible, but certainly not more than 3:00 of work in any round. Note target scores – this workout is not necessarily intended to be finished by everyone.

SCOR: Metcon (AMRAP – Rounds and Reps)

20 AMRAP

20 Jump rope

20 Mt Climbers

10 ALT DB Snatch 25/15

10 Sit ups