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