10/8/20
CrossFit TTG – CrossFit
Warm-up
800m Run
Then
3 Rounds*
8 Clean Deadlifts
8 Muscle Cleans
8 Front Squats
*Start with empty bar and add weight
each round
A: Metcon (4 Rounds for time)
Every 5 Minutes for 20 Minutes
100 Double Unders
6 Squat Cleans 205/145lbs
Feel: Gas
Pacing: Sustain
Target Score: 2-4 Minutes per round
Firebreather Score: Sub-2:15 every round
Scaling:
– Athletes should have at least 1:30 rest each round.
– Double unders should be capped at 2 minutes, otherwise
reduce volume or modify to regular or heavy rope single
unders.
– Barbell should be challenging and singles are acceptable,
but should not exceed 75-80% of the athlete’s best clean.
Coach Focus: Consistent set up with the heavy squat cleans
Accessory
For Quality
Ring Rows with feet on a box
10-10-10
SCOR: Metcon (Time)
5 Rounds (20 Cap )
10 C&J Right Arm
50 Single Unders
10 C&J Left Arm
20/14 Row Cals
Accessory
3×10 Bulgarian Split Squat (per Leg)