CrossFit TTG – CrossFit
2:00 T-Spine Mobility
1:00 Dragon Stretch, per side
:30 Arms Only Rowing
:30 Arms and Hips Only Rowing
:30 Full Rowing Strokes
:30 OHS Squat Hold w/ empty bar (add weight
each round, last round should be at workout
A: Metcon (Time)
8 Rounds with a partner (4 each)
13 Synchro OH Squats 95/65lbs
*One athlete must perform the entire 500m. On the next round, the other athlete performs the row.
Feel: Muscular Overload/Conditioning
Target Scores: 20-26 Minutes, should not exceed 28 Minutes
Firebreather Scores: Sub-18 Minutes
– Row: Reduce Distance for de-condition athletes, but be careful reducing the distance too significantly because this will lead to
no rest for the non-rowing partner.
– OHS: Scale Weight before modifying to Front Squats for mobility reasons.
Coach Focus: Two goals with today’s workout: 1) Have athletes work on a challenging, but sustainable rowing pace across their 4 rounds and 2) Preserve full ROM with the OHS. We would always
rather see an athlete using an empty bar with full ROM than a weighted barbell with a reduce ROM. Consider providing newer
athletes with a target to squat to so they can understand the ROM