CrossFit TTG – CrossFit


2:00 Mash Triceps, per side


400m Run

30 Goblet Lunges

20 Tuck Jumps

10 Push Ups w/ a twist

A: 1 Jerk Dip + 1 Split Jerk w/ Pause

On a 15 Minute clock

1 Jerk Dip + 1 Split Jerk w/ Pause in catch position

Rest 1-2 minutes

Start light and add weight each set
GOAL is to go heavier than on May 3

Stimulus: Technique/Heavy

Rest: As Needed

Coach Focus: This is the third time your athletes have gone through this

progression, by this point in the phase they should be starting to feel

comfortable with this style of split jerk work. Coaches should be watching

athletes jerk dip closely as athletes get heavier. Heavier weights tend to

“psyche out” athletes into their old movement patterns.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

6 Push Press 165/110lbs

6 Box Jump Overs 36/30″

Rest :45
Feel: Gas

Pacing: Sustain

Target Score: 6+ Rounds

Firebreather Score: 9+ Rounds


– Push Press: Should be very heavy but sets should remain unbroken.

– BJOs: Scale height before modifying to step overs. For athletes who cannot

jump consider a heavy Russian KB swing (or double KB swing) to preserve the explosive, high output stimulus.

Coach Focus: Vertical torso, knees Out, aggressive hip drive on the push presses. We are looking for a heavy barbell stimulus and the aforementioned cues are an absolute must for success with the have barbell. For the BJOs,

remind athletes to pick their knees up to avoid nasty spills.

SCOR: Metcon (Time)

3 rds (25M cap)

20 Step Ups (BJ)

20 Push Ups (BO Row)

20 Burpees