CrossFit TTG – CrossFit


1:00 Pigeon Stretch

1:00 Banded Glute Activation

20 Glute Bridges

20 Reverse Back Rack Lunges

20 Explosive Squat Jumps

A: Back Squat (10 RM )

Stimulus: Heavy

Rest: N/A

Coach Focus: Ensure athletes are bracing their midlines properly from the start,

not allowing anyone’s technique to become dangerous for the last couple of reps.

Additional notes: Allow athletes 10-15 minutes to build to a heavy set of 10. We are looking for the last couple reps of the set to be a grind, so athletes should warm up with sets of 5 or so to get a feel for what they may be able to hit for 10

1- Safe attempt for a number on the board

1- reach attempt

B: Metcon (AMRAP – Reps)

AMRAP 2 Minutes

15 Bar Facing Burpees

Max Rep Sumo Deadlift High Pulls

95/65lbs in the remaining time

Rest 3:30


15 Sumo Deadlift High Pulls 95/65lbs

Max Rep Bar Facing Burpees in the

remaining time

Rest 3:30

AMRAP 2 Minutes

4 Bar Facing Burpees

8 Sumo Deadlift High Pulls 95/65lbs
Feel: Gas

Pacing: Reach

Target Score: 105+ Reps

Firebreather Score: 135+ Reps


– SDLHP: Weight should allow for sets of 5+ Reps UB. Goal for the first set of

SDLHP is 30+, scale to athletes to ensure adequate volume is accumulated.

Coach Focus: Focus should be on efficient hip extension on the SDLHP so that

athletes can stay moving on the barbell. This is a 12:30 minute clock total.

SCORE: is total Max reps and total REPS in the last AMRAP

SCOR : Metcon (Time)

Break in any order (25 Cap)

40 (60)Weighted Box Squats

40 (60)Burpee

40 (60) Push Press (empty BB)

40 (60) Ring Row

Cash Out

30/25 Cal on rower