9/14/20

13
Sep

9/14/20

CrossFit TTG – CrossFit

Warm-up

:30 Dead hang from pull up bar

Then

15 Banded Good Mornings

15 Box Jumps

5 Inch Worms

15 Box Jumps

15 Gymnastic Kips

Then,

1:00 Squat Hold

A: McNasty (Time)

For Time

10 Bar Muscle Ups

30 Overhead Squats 95/65lbs

50 Push Ups

70 Box Jump Overs 24/20″

70 Air Squats

50 Burpees

30 Deadlifts 95/65lbs

10 Bar Muscle Ups
Feel: Muscular Overload

Pacing: Sustain

Target Score: 24-28 Minutes (28Cap)

Firebreather Score: Sub-20 Minutes

Scaling:

– Bar Muscle Ups: reduce volume to allow for no more than

3 sets, jumping bar muscle ups, chest to bar pull ups,

jumping chest to bar pull ups

– OH Squat: reduce loading first, then modify to front squat

if required.

Coach Focus: Ensure full ROM on OHS, push ups, and air

squats, as athletes can easily unintentionally short these

movements, particularly push ups.

SCOR: Metcon (AMRAP – Rounds and Reps)

30 AMRAP

10 Banded Pull Down

15 Box Jumps

20 Goblet Squat

15 Burpees

10 KB row (5/5)