10/15/20

14
Oct

10/15/20

CrossFit TTG – CrossFit

Warm-up

2:00 Dragon Stretch, per side

Then

1:00 Squat Hold

Then

50 Empty Bar Thrusters*

*Goal is unbroken

A: Thruster (18-12-6)

Stimulus: Heavy

Rest: 3 Minutes

Coach Focus: Aggressive hip extension at the top of the

squat to assist the press out.

Additional Notes/Resources: Loading is as heavy as

possible for all three sets

B: Metcon (No Measure)

Every 2:00 for 14 Minutes

7 Burpees

200m Run
Feel: Gas

Pacing: Reach

Target Score: Sub-90 seconds each round

Firebreather Score: Sub-70 seconds each round

Scaling:

– For your less conditioned athletes scaled back both

burpees and the run distance slightly.

Coach Focus: Intensity – most fast!

SCOR: Metcon (2 Rounds for reps)

10 AMRAP

200M Run

8 DB Thruster

10 KB swing

Rest 4 Minute

10 AMRAP

200Mrun

10 DB thruster

8 Bent over row