CrossFit TTG – CrossFit


AMRAP 6 Minutes

150/125m Row

10 KB Sumo Deadlifts

8 Plank Transitions


1:00 Per Side, Pec/Anterior Delt Mash

A: 2PC&PJ (E2m10M)

2 Power Clean and Push Jerk 75-85%

Drop Between Reps
Stimulus: Speed

Rest: As prescribed

Coach Focus: the day prior to the Open workout we are aiming to

“prime” athletes with some clean & snappy reps. Athletes should

be able to go right from the clean directly into the jerk.

Additional Notes/Resources: Drop and reset between reps.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

12 Lunge Steps

8 Deadlifts 135/95lbs

6 Push Ups
Feel: Conditioning

Pacing: Sustain

Target Score: 6+ Rounds

Fire breather score: EMOM or Faster


– Lunges: Athletes need to be able to control their trailing knee to

the floor, if this isn’t possible try scaling with the use of a PVC

pipe like a “walking cane”. Lunges are unweighted for everyone.

– Deadlift: 1 Set

– Push Ups: 2 Sets at most, or modify to elevating the hands.

Coach Focus: Metcon should be a merry-go-round of fitness with

nothing to slow athletes down other than their cardio.

Additional Notes/Resources:

SCOR: Metcon (Time)

10 rounds (20 Cap)

10 wall balls

10 push ups

10 knee raises