CrossFit TTG – CrossFit


Every 3 Minutes for 9 Minutes

2 Wall Climbs

12 Jumping Lunges

12 DB Snatches

In remaining time, 2-way wrist stretch

A: Metcon (Time)

6 Rounds (15 cap)

30′ HS Walk

20 S-DB Box Step Ups 24/20″ w/


3 Power Cleans 205/140lbs
Feel: Conditioning

Pacing: Sustain

Target Score: Sub-15 Minutes

Firebreather Score: Sub-12 Minutes


– HS Walk: may reduce distance to take no more than :45 per

round, or substitute 2 Wall climbs for the HS walk.

– Power clean weight should be heavy and can be done as touch

and go or as quick-moderate speed singles.

Coach Focus: Proper set up on each rep of the heavy power clean.

B: Metcon (Weight)

4×12 (6/leg) S-Leg Double DB RDLs
Stimulus: Quality/Accessory

Rest: 1-3 Minutes

Coach Focus: Work with athletes on their balance, cue them to

“grab the ground” with their big toes

Additional Notes/Resources: For less coordinated athletes, having

them practice Back Scales is a great substitute

COMP: Metcon (3 Rounds for reps)

AMRAP 4 Minute x 3

50/40 Calorie Row

Max Rope Climbs in remaining time

Rest 2:00 between rounds
Feel: Muscular Overload

Pacing: Sustain

Target Score: 2-3 Rope Climbs each interval

Firebreather Score: 5+ Rope Climbs each interval


– Athletes should have at least 1 minute to climb rope, if not 1:30

or more.

Coach Focus: Teach athletes to “stand tall” on the rope to

eliminate extra unnecessary pulls

SCOR: Metcon (AMRAP – Rounds and Reps)


25 Plate Jumps (45)

20 Mountain Climbers

15 DB press

10 Lunges Per Side

5 Push ups