2/23/21

CrossFit TTG – CrossFit

Warm-up

2:00 T-Spine Mash

Then

4 Rounds

3 Overhead Squats w/ :03 Pause in the

bottom

6 Back Rack Push Presses

12 Back Rack Walking Lunges

A: 1 HSS+ 1SS+ 2OHS (5 Sets (work up in weight) Drop reset)

Start at around 70% and add weight each

set. Rest 2-3 minutes between sets.

Drop and reset between the hang snatch

and the squat snatch.

B: Metcon (Time)

For Time (9Cap)

24 Lateral Bar Burpees

21 Thrusters 95/65lbs

18 Lateral Bar Burpees

15 Thrusters 95/65lbs

12 Lateral Bar Burpees

9 Thrusters 95/65lbs

6 Lateral Bar Burpees

3 Thrusters 95/65lbs
Feel: Gas

Pacing: Reach

Target Score: 5-9 Minutes

Firebreather Score: Sub-4

Scaling:

– Lateral Burpees: No set should take more than :90 to complete.

– Thruster: Should never be more than 3 sets in the round of 21 and 15,

and 1-2 sets for the round of 9 (the goal, however, is unbroken).

Coach Focus: Review the hip drive in the thruster to save the arms for the

burpees

SCOR: Metcon (2 Rounds for reps)

10 AMRAP

8/5 Cal AAB

6 DB Cleans

10 Db Thrusters

rest 3 Minutes

10 AMRAP

10 Mountian Climbers

10 Box Jumps

10 KB swing