CrossFit TTG – CrossFit


20 Spiderman Lunges

20 A-Frame Toe Touches

20 Pause Air Squats

3 Rounds

Run 100m

10 PVC OHS (Round 3 with Empty Bar)

5 Strict Pull Ups

A: Snatch (Percentage Work)

1×3 Power Position

2×3 Tempo Pull Squat Snatches, lighter than set 1 weight.

4 reps @ 65%

3 @ 70%

2 @ 75%

4 @ 70%

3 @ 75%

2 @ 80%

4 @ 75-80%

3 @ 80-85%

2 @ 85-90%

Rest 2-4 minutes between sets, drop and reset.

Goal is for the last wave to be heavier than last week’s last wave.

Stimulus: Heavy

Rest: As prescribed

Coach Focus: Week 4 of percentage work should have athletes feeling a bit more dialed-in than the previous weeks. When athletes get to the percentage ranges, remind them that the best movers snatch the most weight, not those who always go to the far right (heavier) side of the percentage work.

B: Metcon (Weight)

Optional Accessory

4 Sets

20 Single Leg RDLs (10 per side, hold 2 DBs entire time)

20 Reverse Lunges

20 Curls

20 Presses

Rest 1:00-1:30 between sets

*All movements are done with 2 Dumbbells and should be light enough they can move through a whole round without stopping.
Feel: Muscular Overload/accessory

Pacing: Sustain/Forever

Target Score: Catch a pump, goal is to not have to put the DBs down until you complete a full round

Firebreather Score: N/A


– Reduce DB loading and/or perform movements unweighted. For example, unweighted S. Leg RDL is also known as a scale in gymnastics.

Coach Focus: A common sentiment you will hear at Team Misfit HQ when doing one of these post-High CNS lift is “move for excellence” rather than max reps. Move beautifully. This optional and may be substituted with mobility/stretching.