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Warm Up:

  • Agility Ladder x 2
    • 2 feet in the box, 2 feet out
    • Diagonal through boxes 
    • Sideways in and out of box - L
    • Sideways in and out of box - R
    • L leg hops
    • R leg hops
  • Calf Stretch
  • D/F mobility
  • Squat Series
  • Air Squats x 20
  • Shoulder Mobility
  • Pike Push-Ups x 10
  • Ring Rows x 10
  • V-Ups x 10
  • 3 min Goal Work

Skill: TTB

WOD:

  • 12 Back Squats (155/105)  +(225/155)
  • 12 HSPU
  • 12 TTB
  • 10 Back Squats
  • 10 HSPU
  • 10 TTB
  • 8 Back Squats 
  • 8 HSPU
  • 8 TTB
  • 6 Back Squats
  • 6 HSPU
  • 6 TTB

Buy Out: Row 1000m, or run 800m


TODAY'S MINDSET

Yes, you can take it from the rack if you want. The back squats shouldn't be a breeze. No percentages here, try to do the Rx. If it's not possible, get as close as you safely can. When it comes to the TTB, we're going for our toes touching the bar today, no matter how you get there. Just like doubles, you'll never learn TTB by doing knew to chest. It may not be possible for your toes to get there yet, but it's never gonna happen unless you practice it. 

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com