CrossFit TTG – CrossFit
6 Push Ups with a Twist
9 Box Jumps, step down
12 Single Leg Barbell RDLs (6, per leg)
:15 Row Sprint
A: Metcon (3 Rounds for reps)
AMRAP 2:00 x 3
Max Sets of 3 UB Touch and Go Power
Snatches @ 60% 1RM
Rest: As prescribed
Coach Focus: Cue athletes to ensure they allow their hips to drop
as the barbell passes their knees on the way down. See video for
the Hovering Snatch drill to mix into your specific warm up.
B: Metcon (AMRAP – Reps)
AMRAP 8 Minutes
2 Toes to Bar
2 Double DB/KB Deadlifts 70s/50s
4 Toes to Bar
4 Double DB/KB Deadlifts 70s/50s
6 Toes to Bar
6 Double DB/KB Deadlifts 70s/50s
8/8, 10/10, 12/12, etc.
Feel: Muscular Overload
Target Score: Complete the round of 10 and get well into the round
of 12 for everyone.
Firebreather Score: close to or finishing the round of 18.
– Deadlifts: should be slightly heavier than the usual 50/35lb pair,
so that athletes aren’t getting back to the toes to bar faster
than they already will. Athletes should always be able to knock
out a set of 5+ reps with their DBs.
– Consider increasing by 1’s vs. 2’s for athletes who struggle with
T2B, or modify to kipping knee raises.
SCOR: Metcon (AMRAP – Rounds and Reps)
10 BB DL (95/65)
12 abmat sit up
20 Single Under
5 Push up
6 Cal AB