CrossFit TTG – CrossFit


2:00 per side, Mash Pecs


3 Rounds

500M/400M AAB (work to be faster each round,

finishing with an aggressive pace

10 Push Ups w/ a twist

10 Jumping Lunges

A: Bench Press (1RM )

Stimulus: Heavy

Rest: As Needed

Coach Focus: Coaches should remind athletes that they should use their overhead pressing grip vs. wide powerlifting bench press grip so that this movement transfers to other pressing movements. Secondly, do not allow

athletes to bounce the barbell of their chest, control the barbell during the eccentric portion of the rep.

B: MISFIT Benchmark 100/80 Cal (Time)

100/80 Cal for time (10Cap)
Feel: Gas

Pacing: Reach

Target Score: Sub-10 Minutes

Firebreather Score: Sub-5 Minutes


– AAB Calories: nope! Get as far as you can and shoot to improve next


Coach Focus: Remind athletes that the AAB rewards hard work, meaning that they can “get ahead” early by beginning aggressively before settling into a steady pace. When athletes get near the end of their calorie count

they should “sprint” to the finish. The best times we see in this are from athletes who sprint a manageable number to start, hold on through the middle, and then push hard for their last 10-15/7-10 calories.

SCOR: Metcon (Time)

3 Rounds (20 Cap )

10 Push ups

20/15 Cal Rower

rest 2 Min

3 Rounds

10 Push ups

15/12 Cal Row