10/19/20
CrossFit TTG – CrossFit
Warm-up
500m Row
Then
Reverse Tabata
8 Rounds
:10 Work
Rest :20
Jump Squats (add empty bar for the
last 4 rounds)
A: Back Squat (4-4-3-3-2-2)
Stimulus: Heavy, building in weight (start around 70%)
Rest: 3 Minutes
Coach Focus: Teaching athletes how to “sit back” when
initiating their squat.
Athletes may build to a 2RM
B: Metcon (Time)
For Time (12 Cap)
60 DB Hang Snatch 50/35lbs
100′ HS Walk
30/22 AAB Calories
Feel: Gas
Pacing: Reach
Target Score: Sub-12 Minutes
Firebreather Score: Sub-8 Minutes
Scaling:
– 8 Wall Climbs for the HS Walk
– DB Snatches should be 1-4 sets.
Coach Focus: Dropping the hips on every rep of the DB Snatches
DB Snatches are performed
with one DB and do not need to be alternating, but do need
to be even on both arms
SCOR: Metcon (5 Rounds for time)
E5M FOR 25
10 Med Ball Squat (hold to chest)
15 Wall Ball
10 Med Ball Push up
15 Sit Ups