CrossFit TTG – CrossFit


A slow AMRAP for 8 Minutes

2 Inchworms

10 Russian KB Swings

10 Reverse Lunges

200m Run

A: Metcon (Time)

5 Rounds

16 DB Snatches 50/35lbs

16 Lateral DB Burpees

8 DB Snatches 50/35lbs

8 Lateral DB Burpees

Rest 2:00
Feel: Cardio

Pacing: Reach

Target Score: 18-24 Minutes

Firebreather Score: Sub-17 Minutes


– DB Snatch: Scale to keep all sets UB

– Burpee: Neither the 16 nor the 8 should exceed 1:30/:45

– Overall round should never exceed 3 minutes of work, and should be

closer to 2:00.

Coach Focus: Athletes need to have their weights and rep scheme allow

them to move fast and consistently otherwise the stimulus will not be

met. Make athletes move FAST.

B: GHD Sit-ups (5 Sets of 10-30 Reps)

Stimulus: For Quality/Accessory

Rest: As Needed

Coach Focus: This is our third time through the GHD Sit Up. By now

athletes should begin to feel more comfortable with the skill and the

associated soreness that follows. Push athletes to do a bit more than

they did Week 4, but keep the volume reasonable.

Additional notes:

Compare to July 2nd and increase volume slightly if appropriate. Can be

done post-MetCon

SCOR: Metcon (Time)

3×15 Sit ups


5 Rounds (18 MIN)

15 Push ups

40 Line Hops