CrossFit TTG – CrossFit


500m Row broken up as follows:

– 250m Easy

– 150m Moderate

– 100m SPRINT


20 Banded Good Mornings

A: 1 1/2 Dead Lift (3-3-3-3-3)

Stimulus: Technique

Rest: 2-4 Minutes

Coach Focus: The additional 1/2 deadlift is meant to assist

coaches with cueing the hinging mechanics needed to

safely and appropriately deadlift. Athletes should feel

hamstring tension throughout the movement – lower back

tension/discomfort is indicative of a movement fault.

Additional Notes/Resources: The 1 and 1/2 Deadlift: athletes

perform a deadlift, then instead of lowering the bar to the

ground they lower it to just below the knee and then stand it

all the way back up. That’s 1 rep.

B: Metcon (Time)

For Time with a partner, one person

working at a time:


60 DB Squats 50s/35s

Row 1,000m

60 DB Squats 50s/35s


Row must be split evenly.
Feel: Gas

Pacing: Reach

Target Score: 10 – 14 Minutes

Firebreather Score: Sub-9 Minutes


– HSPU: Pike HSPU, wall climbs (1 climb = 3 HSPU), DB

Push Press

– Row Modification: Ski or Run 1,000m, Bike 2,000m.

Coach Focus: Instruct athletes to “sprint” their working

periods and then rest instead of grinding through reps.

Moving fast and alternating partners often will help keep

the intensity high which is the goal.

SCOR: Metcon (2 Rounds for time)

A1- 500M row for time

rest 3M

A2- 3 Rounds (18M)

15 Goblet Squat

10 Ring Row

15 Plate to overhead

10 Cal AAB