10/6/20

CrossFit TTG – CrossFit

Warm-up

2:00 Banded Glute Activation

then

2 Rounds

10 1-Legged RDLs with KB (5 per leg)

15/10 Calorie Row

10 DB Strict Press (light & fast)

10 Cossack Squats (5 each way)

A: 3DL+2PClean+1FS (3 Deadlifts + 2 Power Cleans + 1 Front Squat)

In 12 Minutes build to a heavy complex

B: Metcon (Time)

For Time (12Cap)

500m Row

40 Pistols

30 HSPU
Feel: Muscular Overload

Pacing: Reach

Target Score: 7-11 Minutes

Firebreather Score: Sub-6 Minutes

Scaling:

– Pistols: Band Assisted pistols, Weighted Step Ups

(35/25lbs), Reverse Lunge Steps

Coach Focus: Proper posterior chain engagement when

rowing so the rowing stroke is not quad-dominant

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SCOR: Metcon (3 Rounds for reps)

5AMRAP x 3 Rest 2 Min

15 DBL DB DL

10 Box Jumps

15/12 Cal AAB

5 Shoulder Press/ side