11/20/20

CrossFit TTG – CrossFit

Warm-up

2:00 of Squat Therapy

Then

5 Rounds

4 High Hang Squat Snatches*

5 Burpees

Rest :30 between sets

*Start with an empty bar and work up to a

moderate weight. Form focus

A: Snatch (7×2 Drop Reset (70-80%))

Stimulus: Technique/Speed

Rest: 3 Minutes

Coach Focus: Hip contact on each rep

Accessory

4 Minute Wall Sit

5-6 Breaks

SCOR: Metcon (AMRAP – Rounds)

30 AMRAP

:20 Wall Sit

15 Line Hops

15 Cal Row

15 DB dead Lift

15 Lunges body weight

15 Bent over DB row

COMP: Metcon (Time)

For Time (15cap)

300m Farmers Carry 50s/35s

90 DB Facing Burpees

300m Farmers Carry 50s/35s
Feel: Conditioning

Pacing: Sustain

Target Score: Sub-15 Minutes

Firebreather Score: Sub-10 Minutes

Scaling:

– Farmer’s carry load should allow athletes to complete at

least 150m without dropping the DBs on their first set.

Coach Focus: No worm burpees – athletes should “pop” up

by lifting their hips and chest together, not pressing their

chest up first.