14
Sep
9/15/20
CrossFit TTG – CrossFit
Warm-up
AMRAP 6:00
10 Push Ups
10/8 Bike or Row Calories
10 Alternating Arm DB Thrusters (two
light DBs, only press one at a time)
10 Hollow Rocks
A: Bench Press (4×3)
STRENGTH
Stimulus: Heavy, similar weight across all sets
Rest: 2 Minutes
B: Metcon (Time)
3 Rounds (12 CAP)
21 Toes to Bar
15 Power Cleans (FAST singles Ok)
9 Front Squats (2 Sets Max)
Barbell: 165/115lbs
Feel: Gas
Pacing: Reach
Target Score: 8-12 Minutes
Firebreather Score: Sub-6 Minutes
Scaling:
– Toes to Bar: first set should be 3 sets or fewer, otherwise
modify to kipping knee raises or a slight reduction in toes to
bar reps.
Coach Focus: Giving athletes strategies that allow them to
stay moving NO STANDING AROUND
SCOR: 9/15 Scorcher (Time)
6 Rounds (24 Cap)
20 Single unders
18 Floor Press
16 DBl DB front squat
14 Ab Mat Sit Up