11/19/20
CrossFit TTG – CrossFit
Warm-up
1:00 Min Dragon Pose
4 Rounds
200m Run
10 S-Arm DB Squat Clean (5 per side)
4 Strict Pull Ups
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
4 Chest to Bar Pull Ups
6 DB Snatch 50/35lbs
10 Wallballs 20/14lbs
Feel: Conditioning
Pacing: Sustain
Target Score: 7+ Rounds
Firebreather Score: 10+ Rounds
Scaling:
– CTB ups should be 1 set, otherwise modify to chin over
bar.
– Snatches and wallballs should be 1 set.
Coach Focus: Ensure each athlete has a version that allows
them to stay moving, we are looking for the workout to
challenge the athlete’s conditioning.
B: Front Rack Lunge (3×16 AHAP)
Stimulus: Heavy (8 steps per leg)
Rest: Rest 3 Minutes
Coach Focus: Vertical Shin on the front leg in the lunge to
avoid unnecessary patella strain.
COMP: Metcon (No Measure)
On a 30 Minute Running Clock:
500m row (1K Bike)
20 Scap Pull Ups
20 Hollow Rocks
20 Scap Push Ups
20 Banded Good Mornings
20 Squats with glute activation band
This entire piece should be done at a
“recovery” pace
Use this as SCORCHER AS WELL