10/1/20

30
Sep

10/1/20

CrossFit TTG – CrossFit

Warm-up

Tricep/Lat Smash, :90/side

Then,

2 Rounds

25 Single or Double Unders

15 Empty Bar Front Squats

10 Empty Bar Push Presses (1-sec

pause at the top of each rep)

A: Metcon (Weight)

Find a 3RM weighted pull up

or

Every 2M for 12 M 3 pull up negatives

B: Metcon (Time)

For Time (15Cap)

300 Double Unders

150′ Front Rack Walking Lunge

95/65lbs

50 Thrusters 95/65lbs
Feel: Muscular Overload, legs

Pacing: Reach

Target Score: 10-14 Minutes

Firebreather Score: Sub-8

Scaling:

– Double unders: no more than 4 minutes, reduce reps, or

singles.

– If athletes struggle with the front rack, use DBs (Rx would

be 45/35s)

Coach Focus: Discuss intentional breaks with athletes to

keep them moving

SCOR: Metcon (2 Rounds for reps)

10 Amrap x 2 Rest 5 Min

25 Single Under

10Dbl DB front Squat

8 Hang Clean

6 Dbl DB Lunge