10/23/20

CrossFit TTG – CrossFit

Warm-up

EMOM 7 Minutes (both movements in

the same minute)

10 Box Step Ups 20″

1 Wall Climb

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes x 2

Run 100m

8 S-Arm DB Jerks 70/50lbs

8 Goblet Box Step Overs 24/20″ w/

70/50lbs

Rest 4:00 between AMRAPs
Feel: Gas

Pacing: Sustain

Target Score: 8+ Rounds (combining rounds)

Firebreather Score: 13+ Rounds combined

Scaling:

– DB Jerks should be challenging but doable in one set.

Athletes may do 4/4 or all 8 on one arm and then switch

arms the next round. Any load between 30-80lbs can be

used.

Coach Focus: Address midline stability prior to starting, the

combination of unilateral overhead work and stepping can

make for tight backs.

Accessory

In as few sets as possible

Accumulate 4 minutes in a deadhang (inactive)

Target Score: 4-6 sets

Firebreather Score: 1-3 sets

Scaling:

– Farmers Hold with KBs or DBs

SCOR: Metcon (Time)

For Time (25)

21-15-9

Bent Over Row BB

Lat Burpee over BB

15-12-9

FR Lunges

Dead Lift

12-9-6

Push Press (45/35)

Floor Press (bench Press on the floor)