CrossFit TTG – CrossFit
4 Lateral Burpees Over the Rower
8 Calorie Row SPRINT
Rest 1:00 between rounds
2:00 of Glute Activation with 3-5 squats
every few steps
A: Front Squat (5-5-3-3-1-1)
Start at around 70% of your 1RM and add weight each set.
Rest: 2-5 Minutes between sets
Coach Focus: Teaching athletes the difference between the front and the
back squat can create some confusion. We are looking for athletes to
squat with as vertical a torso as is possible. To increase this verticality,
we want athletes thinking sit “straight down” with their knees pushing out
as far as they can, while keeping the entire foot on the floor. If athletes
are feeling good they can push for a new 1RM.
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 5 Minutes
16 Thrusters 95/65lbs
21/16 Calorie Row
Target Score: 2+ Rounds
Firebreather Score: 3+ Rounds
– Thruster: Reduce loading to keep to 2 sets or less.
– Row: Rowing should never take more than :90 in any round, but should
be closer to :60, otherwise reduce calories.
Coach Focus: Days like these give experience athletes a fair amount of
anxiety so as coaches it’s our job to remind them that the only thing we
want from them is effort. Today is a “hair on fire”/”blind rage” kind of day. Crank the tunes and hammer it for 5 minutes.
SCOR: Metcon (Time)
6 Rounds (20 Cap)
10 DB Thrusters
10 DB deadlift
12/9 Cal AB
Pick a DB weight where on rounds 4-6 You will have to adjust your reps. We are looking for you to push the edge a little.