22
Sep
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