CrossFit TTG – CrossFit
2:00 Wrist Stretch
AMRAP 5 Minutes
10 Air Squats (goblet squats after R1)
8 Push Ups w/ a twist
:15 HS Hold
:30 Single Unders
A: 9/11 Memorial WOD partner (Time)
“9/11 Partner Workout”
For Time (with a Partner)
Buy-In: 2,001 meter Row.
Directly into, 4 Rounds of:
9 Rope Climbs.
11 Bear Complexes (135/95 lb)*
Cash-Out: 2,977 meter Row.
*1 Bear Complex consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press.
Target Scores: 16-24 Minutes
Firebreather Scores: Sub-13 Minutes
– SHSPU: 1-3 Sets for RX. Scaled athletes can perform kipping HSPU, Pike HSPU on a box, or DB Strict Press
– DB Front Squats: Should stay 1 set for at least 3, if not all 5 rounds.
Coach Focus: The first 1K should be done like the workout “Jackie”: not fast, but not slow. The middle part of this rowing sandwich should be done in 7-13 Minutes. Remind athletes not to fight through slow reps of SHSPU early or may burn out. DB
Squats should be heavy for all but doable in 1 set for the first couple rounds, but should never exceed 2 sets.
Additional Notes/Resources: A 4-5 minute stagger should allow classes to share rowers, sending faster athletes first. A ski erg or run of 1:1 distance may be substituted for one of the rows, and a Bike of 2x the distance may also be used if equipment is limited.