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