CrossFit TTG – CrossFit


3:00 Machine, increase speed every



3 Rounds

10 Empty Bar Good Mornings

10 Empty Bar Back Squats


1:00 Pigeon Pose Per side

A: Back Squat (14M to find 2RM )

Stimulus: Heavy

Rest: As needed

Coach Focus: This test is two-fold, squatting heavy weight AND doing so under

short working window. Coaches should not allow athletes to lift past the 14

minute window. The 14 minutes begins with an empty bar

B: GriZZabelle 12/23 (Time)

Conditioning Test


3 Rounds

10 Unbroken Clean and Jerk 105/70lbs

10 Unbroken Power Snatch 105/70lbs

All six sets must be unbroken to count.
Feel: Gas

Pacing: Reach

Target Score: Sub-10 Minutes (FASTER THAN LAST TIME)

Firebreather Score: Sub-5 Minutes (FASTER THAN LAST TIME)


– This workout is fairly self-scaling, but if athletes are debating between two

weights they should choose the lighter one and go faster. Athletes use one

barbell with the same weight for both movements.

Coach Focus: Coaches should reiterate bar path and barbell cycling before

beginning. Be sure to remind athletes to drop their hips on each rep to ensure

the legs can assist with the pull from the floor.

SCOR: Metcon (Time)

10 Rounds (16 Min)

8 Goblet Squats

8 KB Deadlift (center)

4 Push ups