3/20/21
CrossFit TTG – CrossFit
Warm-up
Alternating EMOM for 6 Minutes
1: 200/175m Row
2: 15 Wallballs
3: :30 Deadhang from Pull Up Bar
A: Metcon (No Measure)
Every Minute for 7 Minutes Skill work
5 Scap Pull Ups
4 Gymnastic Kips
3 Kipping Pull Ups
B: Metcon (Time)
For Time with a Partner*, split anyhow: (24 Cap )
30 DB Hang Cleans 50s/35s
30 Pull Ups
500m Row (split into 250s)
50 DB Hang Cleans 50s/35s
50 Pull Ups
500m Row (split into 250s)
30 DB Hang Cleans 50s/35s
30 Pull Ups
500m Row (Split into 250s)
**During DB Squat Cleans, “Resting” partner performs a deadhang from
pull up bar. During Pull Up/Row, “Resting” partner performs a Farmers
Hold w/ DBs
Feel: Muscular Overload, grip and legs
Pacing: Sustain
Target Score: 18-24 Minutes
Firebreather Score: Sub-15 Minutes
Scaling
– DB Squat Cleans: athletes should be able to do 15 unbroken when
fresh, and should only require 4 total sets per 30 reps (2 sets per
athlete).
– Pull Ups: athletes should be able to perform sets of 5 with their
partner back and forth, otherwise scale to a banded kipping pull up,
banded strict pull up, ring row, or jumping pull up.
– Machine modification: C2 Bike: 1000m, AAB: 1.2/1.0K, Ski: Same as
row, Run: 400m (split into 200s).