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