5
Oct
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
()
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