9/15/2021

14
Sep

9/15/2021

CrossFit TTG – CrossFit

Warm-up

Every 2 Minutes for 8 Minutes

40 Single Unders

6 S. Arm Devils Presses

10 Ring Rows or 6 Strict Pull Ups

A: CFG Event 5 – Rope Carry (Rx) (Time)

4 rounds for time (23 Minute Cap)

4 Rope Climbs

500/400 ski erg or Row

100′ Sandbag Bearhug Carry

150/100lbs (or heavier if possible)
LAYOUT

Athletes begin 5′ away from their rope. Rowers/Ski Ergs should be placed in a line together facing the same direction relatively close to the climbing ropes

(roughly 10′ away if possible). In front of the machines (or outdoors depending on your space) there should be a 200′ lane with cones every 50′. Athletes proceed from the rope, to the rower, and then to their sandbag where the pick it up and bearhug carry it 50′ before jogging back to their rope. If a 200′ lane isn’t possible, a 100′ lane where athletes advance 50′ at a time (and turn around and come back for rounds 3 and 4). Athletes finish by running back inside to the clock.

STAGGER TIMES

Stagger by roughly 3 minutes to minimize the chance of conflict on machines. If running two heats, class may run slightly longer than an hour if capped at 23 minutes per heat (ideally this is more like a 14-18 minute workout).

ADDITIONAL MODIFICATIONS

If rowers or ski ergs are limited and running multiple heats/staggering isn’t feasible, substitute 25 Burpees to a 6″ Target per round of Row/Skiing. Athletes must bearhug carry – no shouldering. The sandbag should be heavy, but should not be the major sticking point of the workout as this is more of a conditioning test than

a test of sandbag carrying strength.

TARGET TIME ESTIMATE

14-21 Minutes, recommended 23 minute cap.

A: CFG Event 5 – Rope Carry (Intermediate) (Time)

4 rounds for time:

3 Rope Climbs

500/400 ski erg or Row

100′ Sandbag Bearhug Carry AHAP

(25′ out and back)

A: CFG Event 5 – Rope Carry (Scaled) (Time)

3 rounds for time:

12 Banded Strict Pull Ups

500/400 ski erg or Row

50′ Sandbag Bearhug Carry AHAP (25′

out and back)