CrossFit TTG – CrossFit



Row Calories

Light DB Push Press

Light DB Front Squats

A: Metcon (10 Rounds for reps)

12 Scap Pull Ups


10 Gymnastic Kips


EMOM 10 Minutes

3-10 Traditional Kipping Pull Ups
Stimulus: Technique

Rest: As needed/prescribed

Coach Focus: Today‚Äôs skill work is an opportunity for athletes to warm-up their pull ups but is also an opportunity for coaches to ensure proper shapes are being maintained as athletes work through a good chunk of pull up volume. Coaches should be watching for “tight” shapes because tight = strong. Do not allow sloppy reps.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 11 Minutes

2 Deficit HSPU 4/2″

2 Power Snatch 135/95lbs

4 Deficit HSPU 4/2″

4 Power Snatch 135/95lbs

6 Deficit HSPU 4/2″

6 Power Snatch 135/95lbs

8 Deficit HSPU 4/2″

8 Power Snatch 135/95lbs

If you complete the 8/8, restart at 2/2.

One round is 40 reps.
Feel: Muscular Overload

Pacing: Sustain

Target Score: 2 Full Rounds (80 reps)

Firebreather Score: 3 Full Rounds+ (120 reps)


– Deficit HSPU: Remove/Reduce Deficit or Scale to Deficit Push Ups/

Push Ups

– Power Snatch: Singles are OK, but we want athletes able to move the bar steadily for the entire 11 minutes. Target percentage is 60% or less.

Coach Focus: Fast reps are an absolute must when it comes to HSPU, especially deficit HSPU because of the fast-twitch nature of the upper body. Athletes may absolutely break up their sets to keep their reps fast. For the power snatches, watch athletes work through their reps and remind them to reset their hips on each rep so they can use their legs,

and not their backs, to move the barbell.

SCOR: Metcon (Time)

5 Rounds (20 Cap)

20 Air Squat to WB

10 WB

10 Burpees