CrossFit TTG – CrossFit
2:00 Dragon Stretch, per side
1:00 Squat Hold
50 Empty Bar Thrusters*
*Goal is unbroken
A: Thruster (18-12-6)
Rest: 3 Minutes
Coach Focus: Aggressive hip extension at the top of the
squat to assist the press out.
Additional Notes/Resources: Loading is as heavy as
possible for all three sets
B: Metcon (No Measure)
Every 2:00 for 14 Minutes
Target Score: Sub-90 seconds each round
Firebreather Score: Sub-70 seconds each round
– For your less conditioned athletes scaled back both
burpees and the run distance slightly.
Coach Focus: Intensity – most fast!
SCOR: Metcon (2 Rounds for reps)
8 DB Thruster
10 KB swing
Rest 4 Minute
10 DB thruster
8 Bent over row