CrossFit TTG – CrossFit


4 Rounds*

5 Bar Facing Burpees

5 Empty Bar Good Mornings

5 Hang Muscle Cleans

5 Shoulder to Overhead

*Rounds 1-2 are with an empty bar, then

add weight in rounds 3-4

A: Power Clean (Find a 1RM )

Stimulus: Heavy/Speed

Rest: As needed/As prescribed

Coach Focus: Remind athletes that when they receive a power

clean, they should be in a position that they could squat it if

needed. This means athletes shouldn’t be landing with their feet

wider than they could safely squat.

Additional Notes/Resources: athletes competing in online

quarterfinals should perform the EMOM, where the goal is to

primer athletes by moving fast and perfectly.

QF: Power Clean (EMOM8 )

Athletes competing in online Quarterfinals

tomorrow perform:

EMOM 8 Minutes

2 Power Clean and Push Jerks @ 70-80%

Drop and reset

B: Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here
Quarter Final Athletes Perform 7 Rounds not 10.

Feel: Gas

Pacing: Reach

Target Score: 5-10 Minutes

Firebreather Score: Sub-4 Minutes


– Clean and Jerk: Scale weight before reps. Athletes should be

able to 3 touch and go clean and jerks at the prescribed weight

for a couple of rounds.

Coach Focus: The small rep scheme should encourage athletes to

move fast and hang on. Athletes can compare the stimulus to

Grace + 30 bar facing burpees, so the intensity will be similar.

Additional Notes/Resources: Online Quarterfinal athletes may

perform 10, but we recommend 7 rounds to keep the work short

and intense with no concern for volume.

SCOR: Metcon (Time)

8 Rounds (24 Cap)

10/7 Cal Ski

8 DeadLift (135/95)

6 DB Hang Clean

4 Bar facing Burpees