CrossFit TTG – CrossFit


2:00 of Elevated Puppy Dog on Box

1:00 in the Bottom of a Squat

250m Row

1:00 in the Bottom of an OHS w/ Empty Bar

Perform 5 Tempo Pull Squat Snatches w/ Empty Bar

A: Snatch (Find 1RM)

This is your 1RM test for Phase III beginning next week!

Stimulus: Heavy

Rest: As needed

Coach Focus: We have spent the last 6 weeks refining the way your athletes move around the barbell in the snatch, now it’s time to add a bit of speed and see how it pays off. We encourage you to tell your athletes to continue with tempo pulls as they warm up (until the weight dictates otherwise) as a way to continue to cement proper movement patterns. The 1RM Snatch is the CNS lift next phase, let’s start Phase 3 off with a bang!

B: Amanda (Time)

1 Round for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#
10 Minute Cap

Feel: Gas

Pacing: Reach

Target Score: Sub-8 Minutes

Firebreather Score: Sub-4 Minutes


– Muscle Ups: If no Muscle Ups, scale to 2x Chest to Bar or 2x Chin Over Bar Pull Ups. If an athlete has muscle ups, scale volume to match ability (7-5-3. 5-4-3, 3-3-3, etc)

– Snatch: Reduce loading to less than 70% of an athlete’s 1RM. We would like to see any athlete who can perform a squat snatch do so, so reduce loading before changing movement to power snatch or power/squat clean.

Coach Focus: The benchmark “Amanda” these days is like “Fran” used to be back in the day, meaning at first its about doing it “RX” then it becomes about chasing the intended stimulus, which is meant to be very gassy. Coaches should work with

their athletes to help them find the intended stimulus. Standing around at the ring or the bar is what we are looking to avoid.

Additional Notes/Resources: Ring Muscle Up Warm Up Progression


SCOR: Metcon (Time)

10 Rounds for time (30 Min )

6 Ring Row

10 DB snatch

15/12 Cal AAB