9/18/20
CrossFit TTG – CrossFit
Warm-up
400M run (easy)
20 KB RDL
20 Goblet Squat
20 Leg Swing /side (front to Back)
200M run (Hard)
A: Deadlift (3×10)
Stimulus: Technique
Rest: 1-2 Minutes
Coach Focus: Proper hinging mechanics as the bar returns
to the floor.
Additional Notes/Resources: athletes can still push for a
very heavy final set, but the priority is on the technique of
the deadlift. Anyone who’s form is less than perfect should
be staying well below their perceived 10RM
B: Metcon (Time)
3 Rounds (25 Cap)
800M run
4min AAB as rest
Feel: Conditioning
Pacing: Reach
Target Score: 3-4:30 minutes per interval
Firebreather Score: sub 3:00 for all 3
Scaling:
– When scaling distance, consider total overall volume for
the athlete. Machine subs: Row/Ski 800m, C2 Bike 1,600m,
AAB 2/1.8k (walk for rest).
Scor : Metcon (Time)
SCORCHER 20M cap
4 Rounds
400M run (600Row/1200Bike)
15 Suitcase DeadLift (dbl DB)
10 KB Swings