10/10/20

8
Oct

10/10/20

CrossFit TTG – CrossFit

Warm-up

Every Minute For 5 Minutes

8 Burpees

Max Step Ups in Remaining time on a

24/20″ Box

Then

20 Banded Good Mornings (light

resistance)

A: Front Rack Lunge (10-10-10-10)

Stimulus: Stamina

Rest: 2-3 Minutes

Coach Focus: Vertical shin on the leading leg

Additional Notes/Resources: Build in weight across the four

sets finishing with a very heavy set of 10Stimulus: Stamina

Rest: 2-3 Minutes

Coach Focus: Vertical shin on the leading leg

Additional Notes/Resources: Build in weight across the four

sets finishing with a very heavy set of 10

B: Metcon (Time)

30-20-10 (17 CAP)

Calorie C2 Machine

DB Snatches 50/35lbs

Box Jump Overs 24/20″
Feel: Conditioning

Pacing: Sustain

Target Score: 12-16 Minutes

Firebreather Score: Sub-10 Minutes

Scaling:

– DB snatches should be 1-2 sets. Rowing and box jump

overs should be done at a challenging but consistent pace.

Coach Focus: Teach your athletes footwork on the box jump

overs so they know how to remove unnecessary steps

between reps

SCOR: Metcon (Time)

50-40-30 (25 CAP)

AAB CALS

DB DEADLIFT

PUSH UPS