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