24
Sep
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