CrossFit TTG – CrossFit


1:00 Squat Hold


400m Run



Light Power Clean

Jump Squat

Gymnastic Kips

A: Power Clean (EMOM (SEE NOTES))

EMOM 3 Minutes

3 Power Cleans

EMOM 3 Minutes

2 Power Cleans

EMOM 3 Minutes

1 Power Cleans

Stimulus: Heavy

Rest: As prescribed (remainder of interval)

Coach Focus: Athletes should be instructed to build across the entire 9

minute clock they have for today‚Äôs strength work. Allow athletes to make their own jumps in weight, but remind them that the “starfish” is

something we do not want to see at any point (extremely wide feet in the

receiving position).

B: Metcon (Time)

12 Minute Cap

50 Air Squats


8 Rounds

8 Pull Ups

4 Clean and Jerks 115/75lbs
Feel: Conditioning/Gas

Pacing: Sustain

Target Score: 8-12 Minutes

Firebreather Score: Sub-6 Minutes


– Air Squats: Reduce reps before ROM, should not exceed 2:30 of work for the most reconditioned athletes, but will likely be 1-2 minutes for most.

– Pull Ups: No more than 2 sets at any point, otherwise jumping pull ups will elicit the stimulus we want today.

– Clean and Jerks: athletes should have a weight they could do touch and go for 3-4 rounds before having to switch to singles, but they

must remain fast.

Coach Focus: With a very low rep scheme the “trick” today is getting athletes to stay quick on their transitions for the duration of the workout. Today is a day where we want every athlete to have a version that allows them to finish sub-12 minutes.

SCOR : Metcon (AMRAP – Rounds and Reps)

5 Minutes of Clean work

Just a BB



15 air squat

4 push up

8 DB Box Step Up