CrossFit TTG – CrossFit


3 Rounds

200m Run

9 DB Deadlifts

7 DB Front Squats

5 DB Push Presses


1:00 Squat Hold

A: Split Jerk (Every 2 Minutes)

Every 2 Minutes:

Split Jerk

4 @ 50%

3 @ 60%

2 @ 70%

4 @ 55%

3 @ 65%

2 @ 75%

Stimulus: Technique

Rest: As prescribed

Coach Focus: This will be your athlete’s last opportunity to dial in their

split jerk technique before next week’s 1RM test. Use the lighter percentages and the higher reps to dial in their footwork.

B: Metcon (Time)

For Time

20 Strict HSPU

300m Run

60 Wallballs 20/14lbs

300m Run

20 Strict HSPU
Feel: Muscular Overload/Gas

Pacing: Reach

Target Score: 8-11 Minutes

Fire breather score: Sub-7 Minutes


– SHSPU: 5 Sets or 2:00 cap on both ends of the workout. Kipping HSPU

or DB Strict Press are excellent modifications, or an athlete can perform the first set strict and second set kipping if their strict

capacity is limited.

– Machine mod (if injured): 300m Row, 600m C2 Bike or .7/.6K AAB

– Wallballs: 4 Sets or less, scale weight before reps.

Coach Focus: Today’s short chipper is a test of your athlete’s gas tank and shoulder endurance. Be sure to emphasize how critical it is that your

athletes use their legs on the wall balls so they can survive the final set of

SHSPU. Your fittest should look to push their threshold on all movements.

SCOR: Metcon (Time)

10 Rounds (23 Cap)

10 Wall Ball

250M row
Do not come out too hot

Pick a pace here and stay with it through all 10 Rounds

Break the wall balls into 5’s if you need too.