CrossFit TTG – CrossFit


3 Rounds

:45 Single Unders

Rest :15


3 Rounds

10 Russian Swings

10 Cossack Squats (5 in each


A: Sumo Deadlift (2×20)

Stimulus: Heavy

Rest: As needed

Coach Focus: For this high rep work to carry over to the 5RM test athletes must marry both their technique and their tolerance to discomfort as they pull a challenging weight for 20.

Additional Notes/Resources: First set is a lighter warm up set, second is AHAP. Athletes can transition from station to station at their own pace.

B: Metcon (AMRAP – Rounds and Reps)

Beach SZN

AMRAP 15 Minutes

1:00 Max Rep Dumbbell Renegade


1:00 Max Rep DB Skull Crusher

1:00 R. Leg BW Split Squats

1:00 L. Leg BW Split Squats
Feel: Muscular Overload, CHASE THE PUMP

Pacing: N/A

Target Score: Huge Arms

Firebreather Score: Huge Arms AND Legs


– DB Weight: Choose a weight that allows you to stay moving steadily

the entire time and “chase the pump”

Coach Focus: For this phase, on the days your athletes perform the Sumo Deadlift, our high CNS lift, they will follow up that session with a fun, CrossFit-esque body building/beach body sesh. The reason this isn’t “X”

number of rounds is so that athletes can work for a full minute, transition at their leisure, and then work through the next movement for a full minute. This is simply 15 minutes of movement.

SCOR: Metcon (Weight)

do the Sumo Deadligt Portion


3 Rounds

10 DB Cleans+ Front Squat + SHoulder Press complex