10/12/20
CrossFit TTG – CrossFit
Warm-up
AMRAP 8 Minutes
150m Row
10 False Grip Ring Rows
10 Ground-to-0verhead with 25lbs
Plate
:15 Ring Dip Support (@ top of dip)
A: Metcon (Time)
24 Cap
6 Muscle Ups
300m Row
12 DB Power Cleans 50/35lbs
4 Muscle Ups
200m Row
10 DB Power Cleans 50/35lbs
2 Muscle Ups
100m Row
8 DB Power Cleans 50/35lbs
Rest 5:00
8 DB Power Cleans 50/35lbs
Row 100m
2 Muscle Ups
10 DB Power Cleans 50/35lbs
Row 200m
4 Muscle Ups
12 DB Power Cleans 50/35lbs
Row 300m
6 Muscle Ups
Feel: Gas
Pacing: Reach
Target Score: 16-24 Minutes (with rest)
Firebreather Score: Sub-15 Minutes
Scaling:
– Burpee Pull ups for Muscle Ups
Coach Focus: Dropping the hips on every DB Power Clean
vs. only hinging at the waist, putting athletes’ low backs in a
compromising position.
SCOR: Metcon (AMRAP – Rounds and Reps)
30 M AMRAP
15/12 Cal Bike
10 Ring Row
8 Wall Ball
6/4 Cal Bike
6 Ring Row
8 Wall Ball