3/15/21

14
Mar

3/15/21

CrossFit TTG – CrossFit

Warm-up

Wrist Stretch, 1:00

Banded Front Rack Stretch, 1-2 min per

side, then:

750m Row, increase speed every 150m

Then,

8-6-4-2 (Add weight each round, starting

with empty bar)

Clean Deadlift

Clean from Low Hang

Clean from High Hang

A: Squat Clean (3 Reps Every 2:30 for 20Min @ 70%+)

Feel: Heavy

Rest: As prescribed

Target Score: Start at 70% and aim to end in the 80-85%

range

FAST singles are ok

Scaling

– This lift is extremely taxing so the focus should be on

dialing in technique before upping the weight. Keep

athletes humble and form focused.

SCOR : Metcon (7 Rounds for time)

Every 2:30 for 20M

10(15) Jumping Jacks

8(14) KB SUMO deadlift

6 (10) Russian KB swing

4(9) Air Squats
The (#) is for Athletes over 6 Months at TTG.

All other athletes use the first number

You should have :40-1 Minute rest here

If not cap each round at :40 Rest