CrossFit TTG – CrossFit
20 Lunge Steps
2:00 of Glute Activation w/ 5 Air Squats
every :30 including to start and end
20 Band Pull Aparts
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes, in teams of 3
10 Sandbag Squats* AHAP
Suggested RX: 150/100lbs
*Alternating Every 10 Squats
If no Sandbags, use two KBs or DBs
70/53lbs in the front rack hold
Rest: while partners are working, although sets should remain unbroken so additional rest may be needed as athletes fatigue.
Coach Focus: Sandbags are an excellent alternative to barbells, especially when it comes to building a robust and strong midline. Push athletes to use a weight that challenges them, as most, when new to this implement, will go too light.
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 13 Minutes
12 Push Presses 135/95lbs
Target Score: 3-5 Rounds
Firebreather Score: 6 Rounds
– Run: Should not exceed :90, scale distance if needed to keep all runs
– Push Press: 1-2 Sets for the entire 13 minute AMRAP. Push press should challenge athletes to do them in 1 set, but may turn into 2 as fatigue sets in. Do not allow push jerks.
Coach Focus: This gassy stimulus will stop athletes dead in their tracks if they are inefficient with their push presses. Coaches should work to get athletes feet wide enough that their entire foot stays on the ground during their dip-drive.
SCOR : Metcon (AMRAP – Rounds and Reps)
6 KB Front Squat
8 KB swing