CrossFit TTG – CrossFit


2:00 T-Spine Smash


3 Rounds

8 Band Pull Aparts

8 Light DB Push Presses

8 PVC OH Squats

100m Run

A: Tempo Pull Squat Snatch (Every 2:30 for 15:00 (6 sets) – 3 Reps)

Drop and Reset between reps

Start around 60% and add weight if it looks and feels good. Compare to Oct 1st.

Stimulus: Heavy

Rest: As prescribed

Coach Focus: We’re back at 3s again which means athletes should have a bit of context for how heavy they can go with triples. Coaches can allow athletes to go heavier than last time, but only if they can adhere to the points of performance

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 9 Minutes

100m Run

9 Toes to Bar

100m Run

9 Shoulder to OH 95/65lbs
Feel: Cardio

Pacing: Sustain

Target Score: 6+ Rounds

Firebreather Score: EMOM or faster


– Run: 200m bike or 30 double unders, only if injury/weather is an issue. Avoid rowing if possible.

– T2B: 1 set for most of the workout, MAYBE becoming 2 sets if fatigue sets in. Reduce reps to as few as 5, otherwise have athletes perform knee raises. Athletes should be able to do their chosen set unbroken for multiple sets.

– STOH: 1 set for the entire workout, or reduce loading.

Coach Focus: The 9 Minute AMRAP is meant to keep athletes moving steady

and fast. Toes to bar and STOH should be unbroken the entire time without much hesitation. For many athletes knocking down the toe to bar number and reducing the barbell weight will be necessary to keep the stimulus intact.

SCOR: Metcon (Time)

6 Rounds (24min)

5 BJ

10 DB C&J

200M Run