CrossFit TTG – CrossFit


3:00 Row


2 Rounds

10 PVC Pass Throughs

10 Empty Bar Push Press

10 Russian Kettlebell Swings


1:00 Inchworms

A: 1 1/2 Dead Lift (E2M for 10 M (3))

Coach Focus: Triples are back, ensure athletes are not using a load that

causes a breakdown in their midline as they work through the three reps.

Midline integrity is priority #1, but athletes can likely go a bit heavier than

last time.

B: Metcon (Time)

3 Rounds (9min)

21 Shoulder to OH 95/65lbs

15 SDLHP 95/65lbs

9 Bar Facing Burpees
Feel: Muscular Overload

Pacing: Reach

Target Score: 4-8 Minutes

Firebreather Score: Sub-3:30


– Shoulder to Overhead: Two sets or less

– SDLHP: may turn into multiple small sets, but should not be so heavy

that athletes need longer than a few seconds before doing another set.

Coach Focus: The “pump” on the upper body is going to be significant so

it’s critical that prior to start coaches work with athletes on efficient use

of their hips. Athlete’s who muscle through are going to get stopped

sooner than athletes who use their hips.

SCOR: Metcon (No Measure)


1. 150M row (200) *

2- 5 DBL KB DL + 5 KB swing (10+10*)

3- Rest
* is for those with 6 months or more of Crossfit Experience