CrossFit TTG – CrossFit


Every :90 for 6:00 (4 sets)

10/8 Calorie Row

10 Step Ups on 24/20″ Box

In the remaining time accumulate as much

time as possible in an arms up plank. No rest

between rounds

A: GHD Back Extensions (5×5-10)

5 Rounds

5-10 GHD Back Extensions

Form focus
Stimulus: For Quality/Accessory

Rest: As prescribed

Coach Focus: Remember that the back extension is different than the hip

extension. In the back extension the athlete may place their hips on to the

pad and the range of motion starts with the torso perpendicular to the floor. Athletes should work to extend one vertebrae muscle at a time as they reach full extension of their backs. The entire ROM should be very slow and controlled.

B: Metcon (Time)

For Time (15 Minute Cap)

21 Box Jump Overs 30/24″

7 Wall Walks

21 Hang Power Snatches 115/75lbs

15 Box Jump Overs 30/24″

5 Wall Walks

15 Hang Power Snatches 115/75lbs

9 Box Jump Overs 30/24″

3 Wall Walks

9 Hang Power Snatches 115/75lbs
Feel: Gas

Pacing: Sustain

Target Score: 9-15 Minutes

Firebreather Score: Sub-8 Minutes


– BJOs: Scale height before reps to allow for consistent speed

– Wall Walks: Perform scaled wall walks or reduce rep scheme (6-4-2 or 5-3-1 are good options)

– Hang Power Snatch: should be no more than 3 sets at any point

Coach Focus: This combination of movements will gas athletes really

quickly. Remember that when scaling athletes, we shouldn’t be thinking in

terms of individual movements or weights, but should be looking at the

overall training piece and stimulus.

SCOR: Metcon (Time)

7 Rounds (23 Cap)

15- Burpee

12- BB Cleans

9- Ring Row