CrossFit TTG – CrossFit


30 Burpees

20 Wall Balls

10 Tall Box Jumps (Step Down)

20 PVC Pass Throughs

A: Tempo Pull Squat Snatch (1 TPSS Every :90 for 15:00 (10 sets))

Start around 60% and add weight if it looks and feels good. Goal should be to be slightly heavier than last week.

Stimulus: Technique

Rest: As prescribed

Coach Focus: Singles will entice athletes to go heavier than they should. Coaches keep the reigns tight!


A: Metcon (Time)

2 Rounds (8 Minute Cap)

25 OH Squats 95/65lbs

Run 400m
Feel: Muscular Overload/Gas

Pacing: Reach

Target Score: 5-8 Minutes

Firebreather Score: Sub-5


– OH Squat: 1-2 Sets. First set should be unbroken, second set athletes may need a break. First set should be 1-2 sets, second should be 1-3 at absolute most (if scaled corrected, it should be 1-2 sets for both).

– Run: Should not exceed 2:30 in either run. If so, scale distance slightly.

Coach Focus: If scaled appropriately round 1 of the OHS should be done unbroken and, at worst, 2 sets in round 2. We really want to see athletes battle to hang on for big sets to meet the target stimulus.

SCCOR: Metcon (Time)

4 Rounds (21Mcap)

200M run

15 Push ups

10 DB Squats

10 DB bent over row

300M AAB