7/17/2021

16
Jul

7/17/2021

CrossFit TTG – CrossFit

Warm-up

10 PVC Pass Throughs

20 A-Frame Toe Touches

10 Burpees

200m Run

10 Burpees

20 KB Swings

A: Metcon (Time)

Team of 3, 27 Rounds, alternating full

rounds

8 BBJOs 24/20″

1 Legless Rope Climbs

4 BBJOs 24/20″

Max Calorie C2 Machine until the next

partner completes their set of 4 BBJOs

35 Minute Cap
Feel: Gas/Cardio

Pacing: Sustain

Target Score: 22-33 Minutes

Firebreather Score: Sub-21 Minutes

Scaling

– BBJOs: Scale the height to preserve jumping stimulus if

possible.

– Legless Rope Climb: Have your athletes climb as high they can

without their legs, modify to traditional rope climbs, or have

athletes perform 5-10 strict pull ups each round

Coach Focus: Each round should take between :45 and 1:15 or so.

Push athletes to climb as high as they can without their legs on

the rope climb, if appropriate. The C2 Machine at the end of the

round should ensure 2 athletes are moving consistently for a

majority of the workout.

Additional Notes/Resources: Next Partner starts when the

partner before them gets to the machine. After the machine, the

athlete rests until the person in front of them gets through their 4

BBJO.