CrossFit TTG – CrossFit


20 PVC Pass Through Lunges

20 Leg Swings (20 reps front to back on both legs)


3 Rounds:

10 Russian KB Swings 53/35lbs

50’ Lateral Side Shuffle (25ft out and back)

10 Jump Squats

50’ Shuttle “Sprint” (25ft out and back, don’t go TOO hard, we’re warming up)

A: Power Snatch (Complex: 1 Tempo Snatch Pull + 1 Power Snatch)

For 15 Minutes, practice the complex

Drop and reset between the pull and the snatch.

The snatch is performed at normal speed.

Start light and add weight if mechanics remain sound.

Stimulus: Technique to Heavy

Rest: As needed, less experienced athletes will need to rest less between sets than

the more experienced athletes.

Coach Focus: The tempo pull that precedes the power snatch is meant to be a “check-in” for athletes. Your athletes should be told that their goal is to have their tempo snatch pull and their power snatch pull feel identical. Work with your

athletes to avoid letting their ego take hold of their snatching session. Form >


Additional Notes/Resources: The Tempo Snatch Pull is just a standard snatch pull, but slowed down to force athletes into the correct positions and not pulling the bar too fast. See video for how to execute the Snatch Pull: Snatch Pull How To


B: Metcon (AMRAP – Rounds)

In Teams of 3, AMRAP 8 Minutes rotating partners:

80′ Agility Course
Feel: Cardio

Pacing: Reach

Target Score: Each athlete performs 6 Rounds

Firebreather Score: Each athlete performs 6 Rounds


– N/A

Coach Focus: Change of direction is something that is found all of the time outside of the gym but it rarely practiced within the walls of a CrossFit gym. Before

starting we strongly recommend having athletes practicing a round or 2 before

starting the clock.

Set up: Place starting cone on the ground. Walk forward 10′ and place another cone. Turn 90 degrees to the left and walk another 10′ and place a cone. Turn 90 degrees right, walk 10′ and place a cone, then turn right another 90 degrees and walk 10′ and place the last cone. Course should look like this:

___ (turn around)






Execution: Athletes sprint forward 10′, lateral shuffle left 10′, then forward 10′, then lateral shuffle right 10′ to the turn around. They then go back through the course backwards. (Left 10′, backwards 10′, right 10′, backwards 10′ and tag their next


SCOR: Metcon (No Measure)

Work the ROM with PVC


PArtner WOD