CrossFit TTG – CrossFit


2:00 Mash Arches of Feet, per side


3 Rounds

60 Single Unders

:30 Jumping Lunges

1:00 Leg Swings (:30, per side)

A: PC Battery (AMRAP – Reps)

From 0-7:00

Find a 1RM Power Clean

Rest/weight change from 7:00-8:00

From 8:00-10:00

Max Rep Power Cleans @ 80% of the

1RM found before
Stimulus: Heavy/Stamina

Rest: As needed

Coach Focus: We are looking for the power clean to translate to

their clean and jerk, so it’s important that we don’t allow athletes

to find a 1RM by any means necessary. Avoid the dreaded

“starfish” position, and instead insist that they catch the bar in a

position that would allow them to squat if needed.

Additional Notes/Resources: We are looking for 12+ Reps during

the 2:00 for max reps portion of this lift.

B: Metcon (Time)

2 Rounds (12 Cap)

Run 400m

30 Front Rack Lunges 135/100lbs
Feel: Muscular Overload

Pacing: Sustain

Target Score: Sub-12 Minutes

Firebreather Score: Sub-8 Minutes


– Running: 160 Double Unders (2:00-2:30 of practice)

– Front Rack Lunges: No more than 4 sets in any round

Coach Focus: Ensure athletes are controlling their knee to the

floor during the lunge, athletes should not be relying on

equipment to protect their knee as they touch it to the floor.

SCOR: Metcon (Time)

10 Rounds (35 Min)

200M run

8 sit ups

6 DB Press (r)

8 air squats

6 DB Press (l)