7/13/21

12
Jul

7/13/21

CrossFit TTG – CrossFit

Warm-up

20 A-Frame Toe Touches

Then

800m Run

Then

20 Leg Swings (Front to Back)

10 Empty Bar Good Mornings

20 Legs Swings (Side to Side)

A: Metcon (3 Rounds for time)

3 Sets

15 Back Extensions

into

Max Duration Hold @ Parallel (1′ cap)

Rest as needed
Stimulus: For Quality/Accessory

Rest: As needed

Coach Focus: We want your athletes to be moving vertebrae by vertebrae to do this movement correctly.

Additional Notes/Resources: How To Coach the GHD Back Extension

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 24 Minutes

20-40-60m Shuttle (10m out and

back, 20m out and back, 30m out and

back)

Rest 2:00
Feel: Conditioning

Pacing: Reach

Target Score: Sub-:35

Firebreather Score: Sub-:25

Scaling

– Run: .3K AAB or 150m Row

Coach Focus: The running work for the day should be done at a reach

pace, where athletes are pushing their pace but not a full sprint so they

can repeat their efforts across the 24 minutes.

SCOR: Metcon (AMRAP – Rounds and Reps)

AMRAP 24

150 M row

Rest 2 Min