27
Sep
9/28/20
CrossFit TTG – CrossFit
Warm-up
3 Rounds
10 Single DB Box Step Ups
5 Strict Toes to Bar
40 Double Unders
5 Hang Power Snatches, empty bar
A: Metcon (Time)
5 Rounds (22M Cap)
400m Row
15 Toes to Bar
15 Hang Snatches 75/55lbs
Feel: Muscular Overload, grip
Pacing: Sustain
Target Score: 16-22 Minutes
Firebreather Score: Sub-15 Minutes
Scaling:
– Toes to Bar: Reduced reps (3 set cap), or kipping knee
raises.
Coach Focus: Barbell cycling, teach athletes efficient ways
to move the barbell so their grip doesn’t fry out.
Accessory
In as few sets as possible, accumulate
2:00, per side, of a lunge hold
SCOR: Metcon (AMRAP – Rounds and Reps)
30 AMRAP
400M run
20 Flutter Kicks
20 Abmat Sit up
20 ALT db Snatch