CrossFit TTG – CrossFit


T-Spine Smash with Foam Roller



Alternating EMOM 6:00

10 Empty Bar Pause OHS

10 Lateral Burpee over the Bar

A: SnatchGrip PP + 2 OHS (1 rep every 2 min x5 building)

Stimulus: Heavy

Rest: As prescribed

Coach Focus: Maintenance of externally rotated “active” shoulders

through out the movement

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 3:30

12 Push Ups

8 S-Arm DB Squat Clean

Rest 1:00

AMRAP 3:30

6 Push Ups

4 S-Arm DB Squat Clean

db weight 30-70lbs

both heads of DB on floor
Feel: Gas/Muscular Overload

Pacing: Reach

Target Score: 5+/7+ Rounds

Firebreather Score: 8+ Rounds / 10+ Rounds


– Dumbbell weight should be a single, heavier than usual DB, around

70/50 or even 80/55lbs and should be unbroken.

– Scale push ups to band assisted, elevated hands, or push ups from the

knees. Just ensure transitions can stay fast.

Coach Focus: Teach athletes to pull from a wider base on their DB Squat

Cleans so they aren’t moving their feet on each rep.