CrossFit TTG – CrossFit


400m Run


4 Rounds*

7 RDLs

7 High Pulls (clean grip)

7 Tall Muscle Cleans

7 Power Position Power Cleans

*First 2 Rounds with an empty barbell, then

begin adding weight

A: Metcon (Weight)

3×5 Power Position Power Clean

4×3 Low Hang Power Clean
Stimulus: Technique, building in weight

Rest: As needed

Coach Focus: While we are looking for a heavy stimulus with the strength session today, we are not looking for athletes to go so heavy that they cannot adhere to key component of this lift which

is hit power position (thigh contact) on every rep they perform. The power position cleans should be relatively light and require only 1-2 minute of rest between sets. The low hang power cleans

are performed with the bar in front of the knee and may be dropped between reps.

B: Metcon (7 Rounds for distance)

AMRAP 1:00 x 7

100m Shuttle (50m out and back)

Rest :30
Feel: Conditioning

Pacing: Reach

Target Score: 12+ Shuttles (1200m)

Firebreather Score: 16+ Shuttles (1600m)


– Row/Bike/Ski for Meters with the same work/rest timing.

Coach Focus: We are looking for your athletes to push themselves in each 1:00 minute window so it is imperative that coaches keep athletes hustling each round. Before starting Round 1, allow athletes a few practice runs of the shuttle to see if they can “feel out” their working pace. With goal distances, athletes should consider their 1 mile pace, since 7:00 of working time is comparable to mile timing.

SCOR: Metcon (Time)

4 Rounds (20 Cap)

400M run

15 Wall Ball

8 Devils Press