CrossFit TTG – CrossFit


30 Calorie Row/Ski

20 Band Pull Aparts

20 Step ups 24/20″

20 Band Pull Aparts

20 Empty Bar Push Press

A: Split Jerk (EMOM for 15: 1 Split Jerk w/ pause in dip + catch)

Stimulus: Technique building to Heavy (assuming sound mechanics)

Rest: As needed

Coach Focus: A Split Jerk with poor dip-drive mechanics is doomed from the start. Use today’s skill work in the Split Jerk to refine this integral part of the split jerk. Coaches, we want to see our athletes dipping smoothly, while staying connect to the bar (bar does not leave the shoulders during the dip). Then, once the barbell is put overhead, solidifying the footwork in the catch is our second point of emphasis today.

B: Metcon (Time)

2 Rounds (12 Minute Cap)

40 Single DB Step Ups 70/50lbs to


30 Strict HSPU
Feel: Muscular Overload

Pacing: Sustain

Target Score: 8-12 Minutes

Firebreather Score: Sub-7 Minutes


– Step Ups: Reduce DB weight before box height. Should not exceed 2:30 to complete but may take 2-3 sets.

– Strict HSPU: Should not exceed 3:30 to complete each round. Coaches can allow athletes to struggle today for 3:30, scale to fewer reps of SHSPU, Kipping HSPU or Seated DB Strict Press

Coach Focus: With a muscular overload stimulus we are looking for athletes to get stopped in their tracks due to localized muscle fatigue. In today’s example that means taxing the legs on the heavy step ups and the upper body on the hefty dose of SHSPU. Coaches should allow athletes to struggle for moderate chunks of time but not one should exceed 12 minutes of work.