9/24/20

23
Sep

9/24/20

CrossFit TTG – CrossFit

Warm-up

1000m Row

Every 250m, perform 5 box jumps+ 8

push ups (4 total sets)

A: Metcon (Time)

7 Rounds (21Cap)

14 Bar Facing Burpees

8 Box Jumps 30/24″

2 Rope Climb
Feel: Conditioning

Pacing: Sustain

Target Score: 16-21 Minutes

Firebreather Score: sub-14 Minutes

Scaling:

– Burpees: modify to a regular burpee or an up-down (a no

push up burpee) before reducing reps.

– Box Jumps: reduce height

– Rope Climbs: modify to 1 climb, a shorter climb, a supine

to standing climb, or 8 strict pull ups per round.

Accessory

5×10

daVinci Raises

SHOULDER HEALTH

Coach Focus: Use light weight and focus on controlling the

entire ROM

()

SCOR : Metcon (Time)

SCORCHER (20Mcap)

2K ROW

*every 200M, 10 push ups, 10 sit ups