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.