9/25/20

CrossFit TTG – CrossFit

Warm-up

Pigeon/Banded Pigeon Pose 2:00 Per

Side

2 Rounds

10 Goblet GFYs (lunge, lunge, squat)

15 Russian Swings

200m Run

A: Front Squat (5-5-5-5)

Stimulus: Heavy (stay heavy)

Rest: 3 Minutes

Coach Focus: Creating tension in the front rack with wide

hand placement on the barbell

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

24 Air Squats

12 Kettlebell Swings 53/35lbs

8 Push Ups
Feel: Conditioning

Pacing: Sustain

Target Score: 6-8 Rounds

Firebreather Score: 10+ Rounds

Scaling:

– Push Ups: use a band for assistance to ensure full ROM

and no more than 2 sets at any time.

Coach Focus: No “squatting” the KB Swing

SCOR: Metcon (AMRAP – Rounds and Reps)

SCORCHER

25 AMRAP

1600M bike Buy in

12 S2O (DB)

10 DB dead lift (2 DB)

8 DB front squat