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