11/05/20
CrossFit TTG – CrossFit
Warm-up
Every 3 Minutes for 9 Minutes
12 Banded Good Mornings
9 Burpees
Steady Row in remaining time
A: Snatch Grip Deadlift (4X3 80-100% 1RM)
Stimulus: Heavy
Rest: 2 Minutes
Coach Focus: The focus HAS to be hitting the correct snatch
positions, otherwise this exercise will not transfer to the
snatch
– STAY AT THAT WEIGHT
()
B: Metcon (Time)
5 Rounds (14 CAP)
50 Double Unders
20 DB Snatches 50/35lbs
Feel: Conditioning
Pacing: Sustain
Target Score: 8-14 Minutes
Firebreather Score: Sub-7:30
Scaling:
– The goal for both movements to be done fast and as close
to unbroken as possible, where the athlete is only limited by
their fitness. Single unders are appropriate as well.
Coach Focus: Athletes maintain a flat back and they reach
the DB to the floor.
SCOR: Metcon (AMRAP – Reps)
EMOM for 25 Minute
:60 Dead Lift 65/55
:60 Flutter Kick
:60 Bear Crawl
:60 Push Up
:60 Rest
COMP: Metcon (AMRAP – Reps)
Every 5 Minutes for 20 Minutes
30 Calorie C2 Machine
20 Cossack Squats (10 reps each way)
10 Push Ups with a twist
In the remaining time, accumulate as
many slow and controlled inchworms
as possible
This entire piece should be done at a
“recovery” pace
The purpose of this flush day
piece is to allow athletes who are taking on additional
volume or athletes who want to move and sweat but not
necessarily push the intensity.