9/23/20

CrossFit TTG – CrossFit

Warm-up

1:00 Dead hang from pull up bar

Then

20 Single DB Push Press (10 per arm)

100 Single Unders

20 Single DB Snatches

100 Single Unders

A: Metcon (4 Rounds for reps)

AMRAP 3 Minutes x 4

25 Double Unders

8 DB Deadlifts 50/35lbs

25 Double Unders

4 DB Thrusters 50/35lbs

Rest 3:00 between AMRAPs
Feel: Gas

Pacing: Reach

Target Score: 1.5-2+ Rounds per interval, 6-8 total

Firebreather Score: 2.5-3+ rounds per interval, 10+ total

Scaling:

– Reduce DU number to something quick and repeatable, or

scale to 25 singles.

Coach Focus: Double Under Efficiency, teach athletes to

stay relaxed as they jump

Skill work

In as few sets as possible, walk 200m

with an empty bar overhead in your

snatch grip

SCOR: Metcon (AMRAP – Rounds and Reps)

SCORCHER

30 AMRAP

10 WALLBALL

30 SINGLE UNDER

10 SLAM BALL

:30 BIKE (HARD EFFORT)

REST 1:00