10/27/20

26
Oct

10/27/20

CrossFit TTG – CrossFit

Warm-up

2:00 Forearm Mash

Then

14-10-6

Lateral Burpee Over Rower

Calorie Row

A: Metcon (10 Rounds for time)

Every 3 Minutes for 30 Minutes

300/250m Row

Max Handstand Hold*

*One attempt each round
Feel: Muscular Overload

Pacing: Reach

Target Score: :30-:60 each round

Firebreather Score: ≥:60 each round

Scaling:

– Holding a Plate Overhead or a Plank for HS Hold

Coach Focus: Reinforce proper positions, we want athletes

to be stacking their joints when upside down

Additional Notes/Resources: When there is :20 on the clock,

instruct athletes to return to their machines

B: Metcon (No Measure)

1-Legged RDLs

8-8-8-8, each leg
Feel: Accessory

Pacing: N/A

Target Score: 15-50lb DB

Scaling:

– Unweighted – perform Back Scales

SCOR: Metcon (Weight)

5 Rounds

:40 Plate over head

:40 assault bike

:40 Dead lift barbell

:40 plate curl

:40 hollow hold