CrossFit TTG – CrossFit


4 Rounds

5 PVC Pass Throughs

10 Empty Bar or PVC BTN Push Presses

10 Empty Bar or PVC OHS

10 Scap Pull Ups

100m Run

A: Metcon (Time)

8 Rounds

7 Push Ups

6 Hang Squat Snatches 95/65lbs

5 Chest to Bar Pull Ups


Rest 2:00


6 Rounds

7 Push Ups

6 Hang Squat Snatches 95/65lbs

5 Chest to Bar Pull Ups
Feel: Gas

Pacing: Reach

Target Score: Sub-18 Minutes

Firebreather Score: Faster than EMOM


– Push Ups: Never more than 2 sets or scale with a box/bench

– Hang Squat Snatch: UB every set. For athletes with mobility limitations, you may elect to have them perform hang power snatch

– Pull ups: 1 set every time, or modify to chin overbear or a jumping pull up.

Coach Focus: Goal for today’s metcon is hustle between movements with

the goal of trying to finish 1 round per minute. Rounds should not exceed :90 at any point. Coaches should push athletes on their transitions the entire


B: Metcon (Time)

Every 3:00 for 15 Minutes

5 Chest to Bar Pull Up Negatives, (use a band if needed)

Rest :10 – :20 between reps

Looking for a :03 negative.
Stimulus: For Quality

Rest: As prescribed

Scoring: Average time in seconds for each of your negatives. Slower is better

Coach Focus: Training eccentrics is one of the most effective ways to

modulate tissues (make you stronger). Coaches should help athletes

calibrate the difficulty of the reps. The effectiveness of training the eccentric is lost if the entire rep isn’t controlled completely. A good target is a 5-second eccentric on each rep. Be sure to do this AFTER the workout if there’s time, but prioritize the conditioning.

SCOR : Metcon (Time)

6 Rounds for time (24 Cap)

8 ALT snatches

10 Floor Press

4 Devils Press

8 Lunges
Goal here is to stay smooth. Keep Moving on all of the sets

Push yourself a little harer than last week.