Class schedule 12/31- No 6:30pm Class For 1/1-12pm/4pm class only.

CrossFit TTG – CrossFit


Alternating Every 2:00 for 6 Minutes

– 4-way Banded Glute Activation

(2:00) + 4 Air Squats every 4 steps

– AMRAP 2 Minutes

30 Single Unders & 10 Box Step Ups

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

Stimulus: Heavy

Rest: 3-5 Minutes

Coach Focus: Sitting back in the squat while maintaining a neutral

spine – see out Instagram!

Additional Notes/Resources: The sets of 10 and 8 are meant to be

lighter warm up sets that do not need to be AHAP. Athletes should

go heavy for the 6, 4 and 2, even pushing a 2RM if they feel


B: Metcon (Time)

6 Rounds (10Cap)

40 Double Unders

8 S-Arm DB Squat Cleans 20-80lbs
Feel: Conditioning

Pacing: Sustain

Target Score: Sub-10 Minutes

Firebreather Score: Sub-6 Minutes


– Double unders should never exceed :45 or so of work in each

round. Scale reps to allow practice, or put a time cap on each

round (30-45 seconds), or modify to singles.

– DB Cleans: once athletes get comfortable with the movement,

the DB should be heavier than the usual 50/35lbs.

Coach Focus: athletes maintaining a flat back as the bring the

dumbbell to the floor.

Additional Notes/Resources: Both heads of the DB touches the

ground between the feet on each rep. Alternate arms.

SCOR: Metcon (Time)

3 Rounds (25M)

750/500 Row

40 Single Unders

30 sit ups

20 box Jumps

10 Push ups