10/29/20
CrossFit TTG – CrossFit
Warm-up
Every 2 Minutes for 8 Minutes
100m Run
10 Wallballs
Max Rep Ground-to-Overhead with
25lb Plate
A: Metcon (Time)
For Time (30 Cap)
100 Wallballs 20/14lbs
80 Pull Ups
60 Box Jump Overs 24/20″
40 Toes to Bar
20 Power Snatches 135/95lbs
Feel: Gas
Pacing: Sustain
Target Score: 20-30 Minutes
Firebreather Score: Sub-18 Minutes
Scaling:
– Wallballs should not exceed 8 minutes of work for
anyone.
– Pull Ups may be reduced in volume but should also not
take more than 8 minutes. Modify to jumping pull ups,
banded kipping, or ring rows.
– Toes to bar should take less than 6 minutes and may be
modified to knee raises or sit ups.
– Power Snatches may be steady singles but should not
exceed roughly 60% of the athletes 1RM, taking no more
than 3-4 minutes.
Coach Focus: Discuss strategy and intentional breaks with
athletes to keep them moving.
B: Metcon (Weight)
Seated DB Strict Press
15-15-15
SCOR: Metcon (No Measure)
20 Minute
1 Min bike
1 Min row
1 Min Ski
Stretch 20 Minutes afterward
all at 70% effort