9/17/20

16
Sep

9/17/20

CrossFit TTG – CrossFit

Warm-up

4 Rounds

10 Box Jumps (Step down)

10 Single Leg KB Deadlift (5 per leg)

3 Burpee Broad Jumps

A: Metcon (Time)

10 Rounds (25Cap)

10 DB Step Ups*

8 DB Hang Snatches*

6 DB Push Jerks*

4 DB Thrusters**

2 Devils Presses**

*One DB

** Two DBs

DB Weight: 50/35lbs

Box Height: 24/20″
Feel: Conditioning

Pacing: Sustain

Target Score: 18-25 Minutes

Firebreather Score: Sub-15 Minutes

Scaling:

– Reduced loading, or reduce total number of repetitions per

round for more de-conditioned athletes.

Coach Focus: Pushing athletes to stick with a steady,

consistent pace.

()

Accessory

In as few sets as possible,

1:30 L-Sit hang from the pull up bar

Feel: Muscular Overload

Pacing: Reach

Target Score: 5-10 Sets

Firebreather Score: 2-4 Sets

Scaling:

– Bent Knee L-Sit

– Hollow Body Hold

SCOR: Mark Special (Time)

10 Rounds (25 Cap)

10 Hang Clean *

2 Turkish Get Up

8 Thrusters *

4 Burpee

12 Ovhd Lunge *
2 Dumbells