2/9/21

CrossFit TTG – CrossFit

Warm-up

Every 3 Minutes for 9 Minutes

10 Russian Swings (moderate-toheavy)

10 Push Ups

10 Box Jumps (Step down)

Max Distance Row in the remaining

time

A: 1 1/2 Dead Lift (2 reps)

Stimulus: Technique

Rest: As prescribed

B: Metcon (AMRAP – Reps)

AMRAP 1:30 x 4

18 Alt. DB Snatches 50/35lbs

Max Rep Burpee Box Jump Overs

24/20″

Rest 1:30
Feel: Gas

Pacing: Reach

Target Score: 30-40 Burpee Box Jump Overs

Firebreather Score: 50+ Burpee Box Jump Overs

Scaling

– DB Snatch: Reduce weight before reducing reps – sets should

all be unbroken.

– BBJOs: Reduce height of box to allow jumping vs. performing

burpee step ups (this is fine for very de-conditioned athletes).

Coach Focus: We want to see athletes really pushing the BBJOs

as the DB snatch are meant to be an inconvenience before

starting. Which will take around :45 or so depending on how tall

the athlete is.

Additional Notes/Resources: Score is total BBJOs

SCOR: Metcon (AMRAP – Rounds and Reps)

E10M for 20M

12 DB DeadLift

10 Burpees

8 Alt DB Cleans

R2M