CrossFit TTG – CrossFit


AMRAP 8 Minutes

10 A-Frame Toe Touches

6 PVC Pipe Pass Throughs

200m Run/Row, increasing speed each time

A: Metcon (Time)

For Time

150 Russian KB Swings 70/53lbs*

Rest as little as possible between sets

*Must be done in sets of 15 or greater
Stimulus: Stamina

Rest: As little as possible

Coach Focus: Before anyone balks at today’s strength work, we’ve seen time and

time again that the most effective way to increase strength is by getting in better shape. The Russian swing also done a great job of forcing violent hip extension AKA speed and power, two hallmarks of strength expression. Coaches should work

with athletes on refining their hip hinging so they do not rely on their upper body to move the KB.

Additional Notes/Resources: Time Cap: 15 Minutes. Target time is Sub-10 Minutes.

CHALLENGE: 150 RX & Unbroken (150 unbroken, not 10 sets of 15 unbroken). Get it on camera and send it to us on instagram (@teammisfitgyms) we will send them an STA swag pack!

B: Metcon (7 Rounds for time)

Every 2 Minutes for 14 Minutes

150m/125m Row AFAP
Feel: Gas

Pacing: Send

Target Score: Sub-:30

Firebreather Score: Sub-:25


– Every Athlete should have a distance they can “SEND” for all 7 intervals.

Coach Focus: When the goal is maximizing power output it’s important to teach

athletes that at some point their power will start to diminish and the only way they can work to keep their X:XX:/500m split fast is to increase their stroke rate. We should not see athletes performing excessive leaning (forward or backward) in their stroke during today’s piece.

SCOR: Metcon (Time)

4 Rounds (20Cap)

20 KBS

10/8 Cal AB

10 Ring Row

30 Cal Buy out