CrossFit TTG – CrossFit


Every 3 Minutes for 9 Minutes

12 Banded Good Mornings

9 Burpees

Steady Row in remaining time

A: Snatch Grip Deadlift (4X3 80-100% 1RM)

Stimulus: Heavy

Rest: 2 Minutes

Coach Focus: The focus HAS to be hitting the correct snatch

positions, otherwise this exercise will not transfer to the




B: Metcon (Time)

5 Rounds (14 CAP)

50 Double Unders

20 DB Snatches 50/35lbs
Feel: Conditioning

Pacing: Sustain

Target Score: 8-14 Minutes

Firebreather Score: Sub-7:30


– The goal for both movements to be done fast and as close

to unbroken as possible, where the athlete is only limited by

their fitness. Single unders are appropriate as well.

Coach Focus: Athletes maintain a flat back and they reach

the DB to the floor.

SCOR: Metcon (AMRAP – Reps)

EMOM for 25 Minute

:60 Dead Lift 65/55

:60 Flutter Kick

:60 Bear Crawl

:60 Push Up

:60 Rest

COMP: Metcon (AMRAP – Reps)

Every 5 Minutes for 20 Minutes

30 Calorie C2 Machine

20 Cossack Squats (10 reps each way)

10 Push Ups with a twist

In the remaining time, accumulate as

many slow and controlled inchworms

as possible

This entire piece should be done at a

“recovery” pace
The purpose of this flush day

piece is to allow athletes who are taking on additional

volume or athletes who want to move and sweat but not

necessarily push the intensity.