9/24/2021

23
Sep

9/24/2021

CrossFit TTG – CrossFit

Warm-up

Every 3 Minutes for 9 Minutes

150/125m Row HARD

10 Scap Push Ups

10 Scap Pull Ups

20 Jumping Lunges

In the remaining time row slowly

A: CFG Event 15 – Final (Rx) (Time)

For time: (16 Minute Cap)

600-m row

90 chest-to-bar pull-ups

36-ft. back-rack walking lunge 115 | 155 lb.

36-ft. front-rack walking lunge 115 | 155 lb.

36-ft. overhead walking lunge 115 | 155 lb.
LAYOUT

The primary consideration should be having a straight 36′ length for athletes to lunge, with other equipment being placed well away from the lunging lane. Ideally, athletes advance in a straight line from rower, to rig, to barbell. If a full 108′ lane broken up into 36′ sections is possible then do it, otherwise a 36′ length where athletes go down/back/down is sufficient.

Athletes begin seated on their rower, then advance to their pull up bar. If your rig allows for it, athletes turn and face the other direction every 30 pull ups to indicate where they are in the workout.

STAGGER TIMES

Stagger heats by roughly 4 minutes, sending faster athletes first.

ADDITIONAL MODIFICATIONS

– Row: Ski 600m (only your fitter athletes due to pulling fatigue), or AAB 1,500m instead of rowing if rowers are limited.

– If athletes have severe overhead limitations, they may use a single, heavy DB for the OH lunge portion of the workout, switching arms halfway. If a 36’ length is not feasible due to spacial limitations, 18’ down and back works, or you can substitute 16 lunge steps (walking or in place) per 36’ section. If performing in place, note that the OH lunge will be quite a bit more challenging, so scale accordingly.

TARGET TIME ESTIMATE

8-16 minutes, with a 16 minute cap (roughly 2-2:30 to row, 5-9 minutes for pull ups, 3-5 minutes to lunge).

A: CFG Event 15 – Final (Intermediate) (Time)

For time:

600-m row

90 pull-ups

36-ft. back-rack walking lunge 85 | 115 lb.

36-ft. front-rack walking lunge 85 | 115 lb.

36-ft. overhead walking lunge 85 | 115 lb.

A: CFG Event 15 – Final (Scaled) (Time)

For time:

600-m row

90 jumping pull pull-ups

36-ft. back-rack walking lunge 55 | 75 lb.

36-ft. front-rack walking lunge 55 | 75 lb.

36-ft. overhead walking lunge 55 | 75 lb.