9/20/2021

19
Sep

9/20/2021

CrossFit TTG – CrossFit

Warm-up

2 Rounds

200m Run

10 Hollow Rocks

10 V-Ups

Then,

2 Rounds

10 Scap Pull Ups

10 Gymnastic Kips

Then

Mash Calves & Feet

A: CFG Event 10 – Run Toes to Bar (Rx) (Time)

For time:

30 toes-to-bars

1.5-mile run

25 toes-to-bars

1-mile run

20 toes-to-bars

then,

Run 164′ to the finish

Time cap: 35 min.
LAYOUT

Athletes begin 10′ away from their pull up bar. Depending on the number of athletes in your class and the number of pull up bars you have available, you may try to have athletes perform rounds 1 and 2 on one pull up bar spot, and then round 3 on a different bar. If this isn’t possible, have athletes perform their first 2 rounds of Toes to Bar facing one direction, and then

face the opposite direction for their final round. After the third set of toes to bar, athletes must run 164′ to the finish line (either a straight shot, or 82′ out and back).

STAGGER TIMES

If possible, run all athletes at once. If this isn’t possible due to rig space, use a 2-4 minute stagger depending on how long the first set takes athletes (remember the second and third rounds will be slower).

ADDITIONAL MODIFICATIONS

If running isn’t possible, 2x the distance on a C2 or AAB works well. Avoid rowing or skiing.

TARGET TIME ESTIMATE

24-35 minutes depending on scaling. The goal is to have everyone finish under the time cap.

A: CFG Event 10 – Run Toe to Bar (Intermediate) (Time)

For time:

30 toes-to-bars

1.5-mile run

25 toes-to-bars

1-mile run

20 toes-to-bars

then,

Run 164′ to the finish

Time cap: 35 min.

A: CFG Event 10 – Run Toe to Bar (Scaled) (Time)

For time:

25 Knee Raises or Sit Ups

1-mile run

20 Knee Raises or Sit Ups

1-mile run

15 Knee Raises or Sit Ups

then,

Run 164′ to the finish

Time cap: 35 min.