CrossFit TTG – CrossFit


750m Row:

(250m moderate, 250m HARD, 250m easy)


10 Strict Press

5 Good Mornings

10 Push Press

5 Good Mornings

10 Split Jerks w/ Puase in dip and catch

5 Good Mornings

A: Split Jerk (Find a 1RM)

Stimulus: Heavy

Rest: As needed

Coach Focus: You should give your athletes 15-20 minutes to build to a 1RM Split Jerk. As the barbell increases in weight allow athletes to drop the barbell to the floor rather

than trying to catch it in the front rack to avoid any unnecessary injuries. We

recommend starting with some drills and pauses to reinforce all of the technique work we’ve been honing over the last few weeks before allowing athletes to start building.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 5 Minutes

10 Clean and Jerks 135/95lbs

20 Box Jump All the Way Overs 24/20″
Feel: Gas

Pacing: Reach

Target Score: 1.5-2.5 Rounds

Firebreather Score: 3 Rounds


– Clean and Jerk: Doesn’t need to be touch and go, but must be fast singles. Scale weight for your less proficient barbell cyclers.

– BJ ATWOs: Reduce height or have athletes use a different object to jump all the way over. If jumping all the way over something sin’t going to happen, a standard box jump over is fine, and the same scaling options apply (reduced height before reps).

Coach Focus: While it’s not possible to “SEND” for 5 minutes we are looking for a very aggressive pace for the duration of today’s short metcon. Coaches should work with athletes on eliminating unnecessary movement with both the barbell and the box jump ATWOs. Get athletes scaled correctly so they can HAMMER it for a short 5 minutes.

Who’s getting 3 rounds?

SCOR: Metcon (Time)

4 Rounds (20 Minute Cap)

10 DB cleans

10 Split Jerks/ side

15 Cal Bike