CrossFit TTG – CrossFit


2:00 Double Lax Ball T-Spine Smash

AMRAP 3 Minutes

20/16 Calorie Row

Max DB Man Makers* in time remaining

*2 Renegade Rows+1 Squat Clean Thruster (very light DBs)

A: Power Snatch (Complex)

For 15 Minutes, practice the following complex:

1 Tempo Snatch Pull + 1 Hang Power Snatch (above the knee) + 1 Power Snatch (floor)

This complex is completed without dropping the bar.

Stimulus: Technique

Rest: 1-3 Minutes between sets. Newer athletes should be encouraged to perform more sets due to their relative inexperience and lighter loading of the complex. Coaches should ensure that as athletes get heavier that they maintain proper positions and footwork. An easy “tell” that technique is beginning to breakdown is unnatural footwork (jumping feet too wide in the catch).

Coach Focus: The power snatch is a great tool for developing a strong pull on the barbell, but coaches should reinforce that after the violent hip extension that there should be an equally aggressive pull under the bar.

B: Metcon (Time)

For Time (8 Minute Cap)

40/35 Calorie Row

35 Push Ups

35 DB Thrusters 50s/35s
Feel: Gas/Muscular Overload

Pacing: Reach

Target Score: 4-8 Minutes

Firebreather Score: Sub-4 Minutes


– Row: Should not exceed 2:00. Scale to a 500m Run or 40/35 on any other C2 Machine. If using an AAB, Scale to 30/25 Calories.

– Push Ups: Elevate surface (use box, bench, or bar in the squat rack) before reducing reps. Reps should not take more than 2 minutes to complete.

– DB Thrusters: Should be done in no more than 4 sets. Reduce loading before reducing reps.

Coach Focus: The row and push ups are there to pre-fatigue the athlete both with a dose of cardio and upper-body pressing. Before starting, remind athletes how important it is that they use their legs to get those DBs overhead. This should be a very fast, aggressively attacked workout.

Additional Notes/Resources: 2 Easy Ways to Scale Push Ups


Scor: Metcon (Time)

150 Cal AAB (25Min)

Every Min 8 Alt dumbell snatches
25 Minute Cap

Weight should be light enough to not take more than 20 seconds