10/28/20

CrossFit TTG – CrossFit

Warm-up

2:00 of Dragon Pose, Alt Per Side

Then

2:00 of Glute Activation

Then

500m Row*

*First 200m Slow Pace, Next 150m

Moderate Pace, Last 150m SEND IT

A: Front Squat (3 rounds 1:00 Max Rep Front Squats 135/95lbs )

Rest 2 Minutes

Stimulus: Stamina

Rest: As prescribed

Coach Focus: Work with athletes on a wider front rack to

encourage a more a more vertical torso when squatting

Athletes should be aiming for

a minimum of 10 squats each round. Firebreathers – 18+ per

round.

B: Metcon (2 Rounds for reps)

8 Rounds

Max Burpees in :30

Rest :30

Max Double Under in :30

Rest :30

Burpee total is separate from DU total
Feel: Conditioning

Pacing: Reach

Target Score: 50+ Burpees / 300+ Double unders

Firebreather Score: 80+ Burpees / 350+ Double unders

SCOR : Metcon (3 Rounds for reps)

Emom for 20

Max effort:

1.Goblet squat

2.KB swing

3.KB pull through

4.Rest
-Add your total movements up that is considered 1 round. So 5 rounds of goblet squat will be totaled in the 1 round

5 rounds of KB swing totaled in the 2 round.