CrossFit TTG – CrossFit


5 Rounds

2 Inch Worms

10 Russian KB Swings (Heavy)

100m Run

5 Muscle Cleans from mid-shin (set up


A: Metcon (Weight)

EMOM 15 Minutes

R1-5: 3 Power Position Power Cleans

R6-10: 2 Power Cleans, above knee*

R11-15 1 Power Clean, below knee**

Stimulus: Heavy, increase weight across sets

Rest: As prescribed

Coach Focus: We want to see athletes feet move on every rep of the power cleans they do today. Coaches should remind athletes that in the Olympic lifts there are two foot positions, pulling stance and catching stance. Do not allow athletes to “starfish” their reps.

Additional Notes/Resources: Athletes do not need to drop and reset in the Power Position cleans in rounds 1-5. In Rounds 6-15, all reps start on the floor, and athletes pause for a full 1-second count at the position indicated.

*Pause 1-3″ off the floor AND just above the knee before cleaning.

**Pause 1-3″ off the floor, then clean.

B: Triple Grace with a Partner (Time)

Triple Grace (13 Minute Cap)

With a Partner

90 Sandbag Cleans 150/100lbs

Must be done in sets of 3 or more before

switching partners.
Feel: Gas

Pacing: Reach

Target Score: 8-13 Minutes

Firebreather Score: Sub-7 (12-13 reps per minute)


– Sandbag: Reduce weight before reps. Teams should be able to manage

6 reps per minute. If no sandbag is available, clean and jerk @ “Grace”

weight will work just fine: 135/95

Coach Focus: Prior to starting, ensure everyone knows the three steps to

a good sand bag clean. 1) Lap it, 2) Hug it to your chest, 3) violent extend

your hips!

Additional Notes/Resources: Athletes should pair up in similar fitness

levels so they can use the same sandbag.

SCOR: Metcon (Time)

For Time (24 Min)

100- Reverse DB lunges

80- DB Snatch

100- Cal Bike

You can Split anyway you want