8/12/20

11
Aug

8/12/20

CrossFit TTG – CrossFit

Warm-up

Mobility/Activation Recommendation

4-way Banded Glute Activation, 20 steps per

direction, 5 squats after each direction

1:00 Front Rack Elbow rotations

General Warm Up

400m Run

Then

2 Rounds

10 Light Goblet Reverse Lunges

10 KB Sumo Deadlift High Pulls

10 Box Jumps (step down)

A: Front rack reverse lunge (10-10-10)

Every 3 Minutes for 9 Minutes

Stimulus: Heavy

Coach Focus: Upright torso and control during lunges

B: Metcon (Time)

For Time 16 Cap

3 Rope Climbs

15 DB Push Presses 50/35lbs

30 Box Jump Overs 24/20″

60 DB Front Squats 50/35lbs

30 Box Jump Overs

15 DB Push Presses 50/35lbs

3 Rope Climbs
Feel: Muscular Overload

Pacing: Sustain

Target Score: 10-14 Minutes

Firebreather Score: <8:00 Scaling
– Rope Climbs: Climb from lying supine to standing or 3 Strict

Pull Ups per 1 climb

– DB Push Press: Reduce loading

– Box Jump Overs: Reduce box height or perform step ups

SCORC: Metcon (Time)

6 ROUNDS

15 SDHP

15 KB SWING

15/12 CAL AAB

REST:60

30M CAP