CrossFit TTG – CrossFit


3 Rounds

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 2:00
Stimulus: Stamina

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

Pacing: Sustain

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