12/05/20

4
Dec

12/05/20

CrossFit TTG – CrossFit

Warm-up

5 Inchworms

Then

3 Rounds

200m Run

20 Leg Swings (Front-to-back, 10 per

side)

10 Single Leg DB RDLs (5 per side)

A: Metcon (Time)

For Time

14 Deadlifts

70/55 cal AAB

12 Deadlifts

60/45 Row

10 Deadlifts

50/40 AAB

8 Deadlifts

40/35 Row

6 Deadlifts

30/23 cal AAB

Barbell: 315/225lbs

25 minute cap
Feel: Conditioning

Pacing: Sustain

Target Score: Sub-25 Minutes

Firebreather Score: Sub-20 Minutes

Scaling:

– Deadlift loading should be no heavier than around 70-75%

of athlete’s 1RM. First set should be no more than 3 sets.

Coach Focus: Vertical bar path on the deadlift.