13
Oct
10/14/20
CrossFit TTG – CrossFit
Warm-up
Every 3 Minutes for 9 Minutes
10 Burpee Step Ups on Box
10 Cossack Squats
10 KB Swings
A: Sumo Deadlift (4-4-4-4)
Stimulus: Heavy
Rest: 2 Minutes
Coach Focus: Hips low, chest high, with knees driving out
Additional Notes/Resources: Build across the four sets.
B: Metcon (Time)
24-20-16 (16 Cap)
SDLHP
Hang Clean and Jerk
Wallballs 20/14lbs
Barbell: 105/70lbs
Feel: Gas
Pacing: Reach
Target Score: 10-16 Minutes
Firebreather Score: Sub-9 Minutes
Scaling:
– Reduce loading on all movements to allow for 3 sets or
less every time with minimal resting.
Coach Focus: All three movements require athletes to focus
on adhering to core-to-extremity principle – make sure your
athletes use their hips on every movement
SCOR: Metcon (Time)
30 CAP
40-30-20-10
DB Dead Lift
50 ‘ OVHD LUNGE
Abmat Sit up
Med Ball Clean