17
Aug
8/18/20
CrossFit TTG – CrossFit
Warm-up
Mobility/Activation Recommendation
Calf/Achilles Smash, 1:00/side
General Warm Up
EMOM 9:00 (:40 work windows)
– Gymnastic Kips (Dead hang Round 1)
– Box Jump, Step Down
– Russian KB Swings
A: Metcon (Time)
7 Rounds 20M cap
13 Box Jumps 30/24″
11 DB Power Cleans 50/35lbs
9 Chest to Bar Pull Ups
Feel: Gas
Pacing: Sustain
Target Score: 14-18 Minutes
Firebreather Score: <12 Minutes
Scaling
– Box Jumps: Reduce height or Substitute to Step Ups
– DB Power Cleans: DB Hang Power Clean or KB Swings
– Chest to Bar Pull Ups: Chin over bar pull ups or Ring Rows
SCOR: Metcon (Time)
10 Rounds FT
10 Lateral Hops
10 Renegade Row
10 Jump to Plate
10 Lunge weighted
Rest :30
then
500M row