CrossFit TTG – CrossFit


2:00 of Double Under/Triple Under Practice


10 Empty Bar Good Mornings

8 Tempo Push Ups (3-count to the bottom)

20 Unbroken Wallballs

8 Tempo Push Ups (3-count to the bottom)

10 Empty Bar Front Squats

A: Front Squat (Every :90 until failure 2 FS *SEE NOTES*)

Begin at 75% of your 1RM. Add 10/5lbs until you can no longer climb

Stimulus: Heavy

Rest: As prescribed

Coach Focus: We want athletes pushing their weights with today’s

strength work, but be sure to stop athletes before you see a major

rounding of the thoracic spine. Widening your athletes front rack is a

good way to mitigate this issue.

B: Metcon (Time)

For Time

21 Hang Squat Cleans 95/65lbs


15 Hang Squat Cleans 95/65lbs


15 Hang Squat Cleans 95/65lbs


21 Hang Squat Cleans 95/65lbs

Time Cap: 10 Minutes
Feel: Muscular Overload

Pacing: Reach

Target Score: Sub-9 Minutes

Firebreather Score: Sub-6 Minutes


– Hang Squat Clean: Reduce loading before reps. Goal should be 1-3 sets at most for all 4 sets.

– HSPU: Goal is 1-2 sets for the entire workout. Make athletes aware of total volume and objective time domain before starting to curb egos. Scale reps to as few as 7 per round, otherwise scale to a DB push press.

Coach Focus: For both the Hang Squat Clean and the HSPU we are looking for athletes to hang onto bigger sets than they would like at a loading and difficulty that achieves a muscular overload.

SCOR: Metcon (2 Rounds for reps)

10 AMRAP x 2

10 DB snatch

8 Lunges

6 Goblet Squats

4 Burpees

Rest 3 Minutes Repeat

(beat your 1st score)