CrossFit TTG – CrossFit
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 )
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
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.
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