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