9/21/20
CrossFit TTG – CrossFit
Warm-up
1:00 Wrist Stretch
1:00 HS Hold
Then
AMRAP 4:00
10 Medball Squat Cleans 20/14lbs
8 Burpees
6 Ring Rows
A: Metcon (AMRAP – Reps)
3 Rounds
1:00 Max Rep Bodyweight Back
Squats
Rest 3:00
Stimulus: Stamina
Rest: As prescribed
Coach Focus: Consistency in the quality and range of
motion as athletes work to maximize volume. As athletes
fatigue, look out for the “butt wink”.
B: Metcon (Time)
“Swolebraham Lincoln” (15cap)
21-15-9
DB Bench Press
DB Strict Press
DB Hang Power Cleans
DB Weights: Two 50/35s
Feel: Muscular Overload
Pacing: Sustain
Target Score: 10-15 minutes
Firebreather Score: Sub-8 Minutes
Scaling:
– Reduce loading to weights that take no more than 4 sets
per movement, per round.
Coach Focus: Instruct athletes to stick with smaller, faster
sets rather than struggling through large sets with long
breaks
SCOR: Metcon (Time)
SCORCHER
5RDS (2OCAP)
10 BB step up (back rack)
15 BB floor press
10 KB swing 53/35
*every 1:30 do 4 burpees to completion