CrossFit TTG – CrossFit


2:00 Dragon Pose per side

2 Rounds

10 Russian KB Swings

12/10 Calorie Row

14 Wallballs

A: Front Squat (10-8-6-4-2)

*10 & 8 should be warm up sets that are

challenging but not a slow grind. 6-4-2 should AHAP.

Stimulus: Heavy

Rest: 2-5 Minutes between sets

Coach Focus: The sets of 10 & 8 are there to ensure athletes properly warm up for the heavy sets of 6-4-2. Coaches should be preaching wide grip, a tight front rack position, and a vertical descent and stand in the front squat to ensure the legs, not the midline, squats the weight.

Additional Notes/Resources: Front Squat Coaching Tips – Grip Width and the

‘W’ Shape

B: Metcon (Time)

6 Rounds (10 Minute Cap)

8 KB Swings 70/53lb

8 Goblet Lunges 70/53lbs

8 Calorie Row

You may hold the KB however you want

(may not rest it on your thigh as you lunge).
Feel: Cardio

Pacing: Reach

Target Score: Sub-10 Minutes for all

Firebreather Score: Faster than EMOM


– KB Swing: 1 set each round and are all the way overhead (always unless specified as “Russian Swings”).

– Lunges: 1 set each round. This movement will likely be the linchpin in the workout, athlete should be able to lunge and swing the same weight, so if lunges are the weaker movement, reduce the loading, not the reps.

– Row: substitute any machine or burpees if rowers are an issue.

Coach Focus: This workout should feel like a 6 Round whirlwind, with the desire to “stomp the gas” being the only reason athletes slow down. Push everyone to try a keep an EMOM pace, knowing that your less fit athletes will surely fall off the pace, but that’s ok.

SCOR: Metcon (Time)

5 Rounds (25Cap)

20/15 cal aab

10 KB goblet squat 25/15

10 Bent over BB Row