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.