CrossFit TTG – CrossFit


2:00 per Side, Mash Pecs



DB Strict Press

DB Row

3x Double Under

A: Bench Press (3 Max Sets at Body Weight)

3 Max Sets

Bodyweight Bench Press

Rest 3:00

Scale: 75% or 50% of BW

Stimulus: Stamina

Rest: As prescribed

Coach Focus: We are looking for athletes to accumulate volume with this pressing piece today. Be sure to scale athletes to allow for 10+

Reps in Round 1.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes x 3

20 Double Unders

10 SDLHP 75/55lbs

20 Double Unders

10 STOH 75/55lbs

Rest 2:00 beween AMRAPs, resume

where you left off
Feel: Conditioning

Pacing: Reach

Target Score: 9+ Rounds

Firebreather Score: EMOM or Faster


– Double Unders: :20 of Practice or Single Unders

– SDLHP/STOH: Should remain UB for the entire workout or reduce weight.

Coach Focus: Today is an excellent day to remind athletes “just because you can, doesn’t mean you should.” The barbell weight will be very enticing for athletes who look to go “RX”, but stimulus is more important. Athlete must be able to move the barbell fast, unbroken, and with quality ROM for the entire duration of the workout if they are performing it RX.

SCOR : Metcon (No Measure)

Do the Strength Piece



1-30 Jump Rope

2- 10 KBS

3-7 Goblet Squat

4- :20 Plank