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