CrossFit TTG – CrossFit
10 Band Pull Aparts
10 Hanging Scap Squeezes
:30 Handstand Hold (:30 of
freestanding practice optional)
A: Split Jerk (1-1-1-1)
Stimulus: Heavy, all 90%+. May find 1RM.
Rest: 2 Minutes between Sets
Coach Focus: Lateral spacing between front and back foot
to increase stability in the catch
– We are looking for athletes to
build across sets
B: 10/5/20 Pogo Stick (Time)
Push Jerk 155/105lbs
Toes to Bar
Target Score: 5-10 Minutes
Firebreather Score: Sub-3 Minutes
– Kipping Knee Raises instead of toes to bar
– V-Ups or Sit Ups for athletes who cannot hang from the
pull up bar.
Coach Focus: Encourage athletes to take a wider stance in
the push jerk to eliminate the “pogo stick” push jerks
SCOR: Metcon (AMRAP – Rounds and Reps)
10 Sit Ups
30 Single Unders
15 Kb Swing
10 Box Step Up
:30 Sec OVHD Hold (barbell)
BB Hold is in a clean grip over head with an empty barebell, add weight if it is too light.
No more than 95Lbs total.