CrossFit TTG – CrossFit


500m Row


Reverse Tabata

8 Rounds

:10 Work

Rest :20

Jump Squats (add empty bar for the

last 4 rounds)

A: Back Squat (4-4-3-3-2-2)

Stimulus: Heavy, building in weight (start around 70%)

Rest: 3 Minutes

Coach Focus: Teaching athletes how to “sit back” when

initiating their squat.

Athletes may build to a 2RM

B: Metcon (Time)

For Time (12 Cap)

60 DB Hang Snatch 50/35lbs

100′ HS Walk

30/22 AAB Calories
Feel: Gas

Pacing: Reach

Target Score: Sub-12 Minutes

Firebreather Score: Sub-8 Minutes


– 8 Wall Climbs for the HS Walk

– DB Snatches should be 1-4 sets.

Coach Focus: Dropping the hips on every rep of the DB Snatches

DB Snatches are performed

with one DB and do not need to be alternating, but do need

to be even on both arms

SCOR: Metcon (5 Rounds for time)

E5M FOR 25

10 Med Ball Squat (hold to chest)

15 Wall Ball

10 Med Ball Push up

15 Sit Ups