3/8/21

CrossFit TTG – CrossFit

Warm-up

300m Row

Then,

3 rounds of

6 KB Taters

6 Strict Pull Ups

Then

5 Inchworms

A: Metcon (Time)

3 Rounds (22M cap)

12 Deadlifts 135/95lbs

15 Wallballs 20/14lbs

then,

3 Rounds

9 Deadlifts 185/125lbs

15 Wallballs 20/14lbs

then,

2 Rounds

6 Deadlifts 225/155lbs

15 Wallballs 20/14lbs

then,

2 Rounds

3 Deadlifts 275/185lbs

15 Wallballs 20/14lbs
Feel: Conditioning

Pacing: Sustain

Target Score: 12-20 Minutes

Firebreather Score: Sub-10 Minutes (EMOM)

Scaling

– Wallballs: 2 sets or less the entire workout

– Deadlifts: Athletes should be able to perform unbroken

sets at the prescribed weights for the majority of the

workout unless breaking them up for strategic purposes.

The weights should increase, but because the reps

decrease we shouldn’t see this turning into a deadlifting

session.

Coaches Focus: Remind athlete to focus on bracing during

both movements as this combination can lead to tight lower

backs if midline stabilization is not maintained

SCOR: Metcon (AMRAP – Rounds and Reps)

5 Rds (20 Cap)

500 M row

15 KB Deadlift

10 KB swing