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