CrossFit TTG – CrossFit
Steady 8 Minute AMRAP
:40 Single Unders
:30 Hollow Hold
:20 Hollow Rock
A: GHD Sit-ups (4 Sets 8-30 GHD Sit Ups)
Stimulus: For Quality/Accessory
Rest: As needed
Coach Focus: The potency of the GHD sit up cannot be understated. Coaches need to calibrate the appropriate dose for every single athlete they are working with in class. Athletes with little or no experience in GHD sit ups should start with reduced
range of motion and only 8-10 reps per set. Only the fittest athlete who train GHDs should be performing bigger sets, thus the wide range of possible reps.
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
12 Box Jump Overs 24/20″
10 Burpees to a 6″ Target
8 Chest to Bar Pull Ups
Target Score: 5+ Rounds
Firebreather Score: 8+ Rounds
– Box Jump Overs: Reduce height before modifying to step overs, keep athletes
jumping if possible.
– Burpees: Reduce reps per round for de-conditioned or newer athletes
– Chest to Bar: Reduce reps to keep 2 sets or less or modify to chin over bar pull ups.
Coach Focus: Every athletes should have a version that allows them to complete 1 round every 3 minutes, or faster. Coaches should work with athletes on eliminating
any unnecessary steps between reps of the BJOs, avoiding the worm on burpees, and finally using their hips on the CTB pull ups to avoid early burn out. Coaches should stay on athletes to keep their pace on the BJOs and Burpees steady. Don’t
let athletes stand around during those two movements.
SCOR: Metcon (No Measure)
1- 10 SIT UPS
2- 15 JUMPING JACKS
3- 7 BURPEES
4- 12 RING ROW