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)