8/7/20
CrossFit TTG – CrossFit
Warm-up
3:00 on a Machine, increasing speed every
minute
Then,
4-6-8
Inchworms
Wall Climbs
A: Metcon (3 Rounds for reps)
From 0:00 – 7:00
800m Run
Max Distance Handstand Walk
From 7:00 – 14:00
800m Run
Max Reps Deficit HSPU 4/2″
From 14:00 – 21:00
800m Run
Max Reps HSPU
Feel: Muscular Overload
Pacing: Reach
Target Score: Part 1) at least 3 minutes to practice HSW or appropriate scale.
Parts 2 and 3) At least 20+ reps.
Firebreather: Part 1) 200’, Parts 2 and 3) 40 reps
Scaling
– Run: Scale Distance or Machine Substitute to allow for 3 minutes of the handstand movement.
– Handstand Walk: Handstand Hold or Bear Crawl
– Deficit HSPU: Deficit Push Ups or Heavy DB Push Press
– HSPU: Push Ups or DB Push Press (lighter set than the one used for the deficit HSPU scale)
C: Metcon (Time)
Scorcher
6 Rounds
400M run
30 Bent Over Row (15/Side)
Rest 1Min