CrossFit TTG – CrossFit


2:00 per side, Roll Arches of feet on Lax Ball


30 Leg Swings (15/side, Front-to-back = 1)


3 Rounds

50 Single Unders (No Double Unders)

12 Russian KB Swings

3 Pull Up Negatives (:05 negative is the goal)

A: Gymnastics test 11/03 (3 Rounds for reps)

Gymnastics Test

3 Max Sets of Strict Pull Ups

Rest 3:00 between attempts
First set must be a true max rep set

Stimulus: Stamina

Rest: As prescribed

Coach Focus: Two goals: 1) Finding an athlete’s max set of strict pull ups and

2) what they can repeat for two more sets. Score is two fold, first set + total

reps. For athletes without the ability to perform strict pull ups banded pull ups

work as an excellent substitute, but ensure athletes remember what bands they used so they can repeat this in re-test.

Additional notes: This is a re-test from December 15th in Phase VIII.

B: Metcon Test: Cardio-B (Time)

For Time

Run 300m

20 Alt. DB Snatches 50/35lbs

Run 300m

30 Alt. DB Snatches 50/35lbs

Run 300m

40 Alt. DB Snatches 50/35lbs

Run 300m

50 Alt. DB Snatches 50/35lbs

Run 300m
Feel: Conditioning

Pacing: Sustain

Target Score: 13-18 Minutes

Firebreather Score: Sub-12


– Run: 1/.9K AAB, 300m Row/Ski, or 700m C2 Bike

– DB Snatch: Scale weight before reps. The scaled weights would be


Coach Focus: Athletes should be able to complete their first set of 20 DB

Snatches unbroken, if this is not possible, the weight is incorrect. Athlete can

use their experience from 21.2 to have an idea of how the snatches will feel in

the larger sets.

SCOR : Metcon (AMRAP – Reps)

Tabata – 16 Min

:20 work :10 Rest

Jumping Jacks

flutter kicks

DB snatch

ring row

Count total reps