11/06/20

5
Nov

11/06/20

CrossFit TTG – CrossFit

Warm-up

2:00 Spider man Stretch

then

40 Step ups

empty bar strict press

then

250m Row (hard)

A: Back Rack Lunge (3×12 Back Rack Reverse Lunges AHAP )

Stimulus: Heavy

Rest: 3-5 Minutes

Coach Focus: Controlled eccentric loading. Do not allow athletes

to “hammer” their knees off the floor

B: 11/06 condition (Time)

Conditioning Test (15 CAP)

“Dominos”

Row 750m

35 Push Press 75/55lbs

Row 500m

35 Push Press 75/55lbs

Row 250m
Feel: Gas

Pacing: Reach

Target Score: 12-15 Minutes

Firebreather Score: Sub-9 Minutes

Scaling:

– This workout should be fast – push presses should be 1-3 sets at

most, but ideally unbroken.

Coach Focus: Cue athletes to be aggressive with their hip

extension to avoid unnecessary shoulder burn out.

SCOR: Metcon (Time)

4 ROUNDS

400M run

100′ farmers walk

30 OVHD walking Lunges DB

R1:00

COMP: Metcon (5 Rounds for time)

Every 3 Minutes for 15 Minutes

20 Wallballs 20/14lbs

One repeatable set of Pull Ups

Rest the remainder of the interval

Choose a pull up number you can hit

smoothly and repeat for all 5 rounds.