8/7/20

6
Aug

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