12/8/20

CrossFit TTG – CrossFit

Warm-up

20 A-frame Toe Touches

Then

5 Rounds

Row 200m

10 Empty Bar Thrusters

A: 12/8/20 “I’m Gone Burgundy?” (Time)

“I’m Gone Burgundy?”

For Time {18 Cap}

Row 2/1.8k

30 Front Squats 165/120lbs

30 Bar Facing Burpees
Feel: Gas/Muscular Overload

Pacing: Sustain

Target Score: 13-18 Minutes

Firebreather Score: Sub-12 Minutes

Scaling:

– Front squat weight should be no more than 4 sets to complete

the 30 reps.

Coach Focus: Work with athletes on widening their front rack for

the front squats to avoid the dreaded “turtle” shaped front squats.

B: Good Mornings (4×8 Building)

Stimulus: Strength Accessory – For Quality

Rest: As needed

Coach Focus: Midline focus, specifically the lumbar spine. Ensure

athletes do not allow their lumbar curve to change as they move.

Control and ROM over weight.

SCOR: Metcon (AMRAP – Rounds and Reps)

10 Amrap x 2

15 DBL DB DL

10 Step ups

15/12 Cal AAB

10 Sit ups

then

Rest 3 Min