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