6/29/2021

28
Jun

6/29/2021

CrossFit TTG – CrossFit

Warm-up

3 Rounds

10 Push Ups with a Twist

10 Squats with a Twist

15/10 Calorie Row

:20 HS Hold

Then

HS walk Warm Up (link below!)

https://www.instagram.com/p/CLU8F4tMN4J/

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 24 Minutes with a partner, split anyhow

60 Lateral Burpees Over Sandbag

70 Sandbag Squats 150/100lbs

80 Calorie Row/C2 Bike

90yd HS Walk (270′)
Feel: Gas

Pacing: Reach

Target Score: 1.5+ Rounds

Firebreather Score: 2+ Rounds

Scaling:

– Lateral Burpee: Scale reps for less conditioned teams, or allow them to perform regular burpees

– SB Squats: Should allow athletes to perform a minimum of 5 reps at a time

– Calories: 800m Run (together)

– HS Walk: reduce distance or cap athletes at 4 minutes of walking, or substitute 20 Wall Walks total

Coach Focus: We want to see your athletes moving at a consistent pace for the duration of this long grind-y workout. Instruct your

teams to switch as soon as the working athlete begins to slow down.

Additional Notes/Resources: HS Walk is 270 feet. Sandbag squats are intended to be bear hug. If sandbags are unavailable, a double

DB or double KB front squat works great (70s/50s for DBs or 70s/53s for KBs would be the “Rx” weight equivalent).

SCOR : Metcon (AMRAP – Rounds and Reps)

24 AMRAP

10 Slam Ball 30/20

7 WallBall 14/10

12/9 Cal Bike

4 DB seated Press 25/15

* Note your weight in the notes section