10/8/20

CrossFit TTG – CrossFit

Warm-up

800m Run

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)