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