CrossFit TTG – CrossFit
Every 2 Minutes for 6 Minutes
4 Tall Box Jumps or Vertical Leaps
8 Russian KB Swings
In the remaining time each round,
A: Deadlift (5RM)
Rest: As needed
Coach Focus: We’ve spent the last 8 weeks refining deadlift technique
with 1 1/2 deadlifts, now it’s time to see how that hard work has pay off.
Reinforce the things we focused on in those lifts as you warm athletes
up. This is a traditional 5RM with no pausing. Emphasize control and no
excessive bouncing. These are meant to be touch and go.
B: Metcon (Time)
3 Rounds (12 Cap)
21 SDLHP 75/60lbs
28 Wallballs 20/14lbs
Target Score: 6-12 Minutes
Firebreather Score: Sub-5:30
– SDLHP: the barbell should be light enough that athletes could perform
15-21 reps unbroken to start. In rounds 2 and 3 these may become
quick, smaller sets, but shouldn’t take more than 1 minute or so to
– Wallball: Looking for 1-3 sets. Scale weight before reps. Ensure
athletes are hitting depth.
Coach Focus: Aggressive hip extension is the only way athletes can work
through this without “burning out” their arms. Drill that violent hip
extension in both movements – this should be a burner of a workout that
athletes push hard out of the gate and try to hold on!
SCOR: Metcon (5 Rounds for time)
E4M for 20M
15 KB Swing
15 wall Balls
10 Box Step Overs