10/21/20

20
Oct

10/21/20

CrossFit TTG – CrossFit

Warm-up

3 Rounds

100’ Walking Lunge

24 Leg Swings (12 per side)

12 Burpees

Then

5 BB Snatch Press/Hang Snatch/ Power Snatch (3x)

A: Metcon (Time)

2 Rounds*(19Cap INC run)

12 FR Lunges

6 Power Snatches

10 FR Lunges

5 Power Snatches

8 FR Lunges

4 Power Snatches

6 FR Lunges

3 Power Snatches

4 FR Lunges

2 Power Snatches

Sandbag: 50-150lbs

*800m “Recovery” Run between rounds*
Feel: Gas

Pacing: Reach

Target Score: 5-7 Minutes per rounds (excluding run)

Firebreather Score: Sub-4 Minutes per round (excluding

run)

Scaling:

– a 155/105lb

Front Rack Lunge (instead of sandbag lunges) and Power

Snatches (instead of sandbag cleans)

Coach Focus: Teach your athletes the wrist-lock on the

sandbag to improve efficiency.

The run between rounds is

meant to be recovery. The next round should start when the

athlete arrives back from their run. The run should take less

than 5 minutes for everyone, so reduce the distance if necessary

Accessory

V-Ups

12-12-12-12

Scale Alt Leg

SCOR: Metcon (Time)

4 Rounds (20Min)

125′ Shuttle run

125″ farmers walk (2 KB) HEAVY

125′ Plate carry (35/25)

25 Single Unders