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