9/14/2021

13
Sep

9/14/2021

CrossFit TTG – CrossFit

Warm-up

20 PVC Pass Throughs

20 Shoulder Taps or :30 HS Hold

Then,

3 Rounds

200m Run

15 Wallballs

Then,

Build to Thruster workout weight

A: CFG Event 4 – Wall Walk Thruster (Rx) (Time)

For time (23 Minute Cap)

10-9-8-7-6-5-4-3-2-1 reps of:

Wall walks

Thrusters, 135/100lbs
LAYOUT

If possible, athletes begin 5′ away from their wall spot facing away from the wall. After the wall walks, athletes should proceed forward to their barbell to perform their thrusters. If space allows,

athletes should roll their barbells forward after each completed set of thrusters. If space is limited, have athletes roll their bars forward every 2 or 3 rounds. If moving bars isn’t possible, have

athletes perform the first 5 rounds of thrusters facing one direction, and the last 5 rounds facing the opposite direction. Wall Walk Standards: the leading edge of the line nearest the wall should be 10″ off the wall, like in the Open. For the start/finish line, men will use a line that is 58″ off the wall, and women use a line

that is 52″ off the wall.

STAGGER TIMES

All athletes should be able to complete this together, otherwise stagger by the time it takes most athletes do to their first set of wall walks.

ADDITIONAL MODIFICATIONS

Thrusters should be heavy, where a strategy of breaking up the barbell is not a bad idea.

TARGET TIME ESTIMATE

14-22 Minutes

A: CFG Event 4 – Wall Walk Thruster (Intermediate) (Time)

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Wall walks

Thrusters, 115/80lbs

A: CFG Event 4 – Wall Walk Thruster (Scaled) (Time)

For time:

9-8-7-6-5-4-3-2-1 reps of:

Scaled Wall walks

Thrusters, 95/65lbs