CrossFit TTG – CrossFit


1:00 Banded Front Rack Stretch per


AMRAP 5 Minutes

10 Medball Cleans

7 Barbell Push Presses

10/7 Calorie Machine


A: Metcon (AMRAP – Reps)

On a 23 Minute Clock:

Every 2:00 for 8:00

7 Hang Power Cleans AHAP

Every 2:00 for 6:00

5 Hang Power Cleans AHAP

Every 2:00 for 4:00

3 Hang Power Cleans

In the remaining time, find a 1RM Hang

Power Clean
Stimulus: Heavy

Rest: As prescribed

Coach Focus: We are looking for the weight to ascend each set. The sets

of 7 and 5s should provide the opportunity for coaches to refine their

athlete’s technique before the heavy 3s and the 1RM.

Additional Notes/Resources: as soon as athletes finish their last set of 3

they may start on their 1RM. Athletes should start their last set of 3 at the

16:00 mark, leaving just under 7 minutes for the 1RM. This is a continuous

clock. May be above or below the knee.

B: Metcon (Weight)

Every Minute for 8 Minutes

20 Unbroken Wallballs AHAP

If you fail to go unbroken, skip the

following round and then resume
Feel: Conditioning/Gas/Muscle Overload (little bit of everything!)

Pacing: Sustain

Target Score: Complete all 8 rounds

Firebreather Score: Complete all 8 Rounds heavier than RX (Men

25-30lbs, Women 16-20lbs)


– Scale the weight of the ball, not the reps.

– Athletes should only use a heavier ball if they can very confidently

complete this at the normal 20/14lb ball, and have a sub 6-7 minute

Karen time.

– If you have athletes who can easily complete this at the normal ball

weight but you don’t have heavy wallballs, have them perform 25 reps

EMOM for 6 minutes at 20/14lbs.

Coach Focus: Each round should be about :40-:45 of work, meaning a

very brief rest before the start of the next round, so this a great

opportunity to talk about scaling & intensity. We do not want athletes

missing more than 1 round.

SCOR: Metcon (AMRAP – Rounds and Reps)

10 AMRAP x 2

15 Shoulder taps

14 Kb Swings

20 air squats

rest 3 Min