CrossFit TTG – CrossFit


All with an empty bar:

10 Lateral Burpees over the bar

10 RDLs

10 Lateral Burpees over the bar

10 Muscle Cleans

10 Lateral Burpees

10 Front Squats

10 Lateral Burpees

10 Tall Squat Cleans

A: High CNS Lifting Test: Squat Clean

2×3 Power Position Squat Clean

3×2 Hang Squat Clean (at knee)


Find a 1RM Squat Clean


1-3 sets of 3 @ 70% of the 1RM you just

found (Drop and reset between reps)
Log your 70% SetsX 3 Reps Here. You will need to put in the # of sets you did. ALSO log your 1RM under section ‘A2’

Stimulus: Heavy

Rest: As needed

Coach Focus: Use all of the positional work practiced in the last training phase as a way to tell athletes “you’ve been practicing moving well, now let’s put it into practice”. The positional work at the front end of the 1RM squat clean are meant to be a forced warm up for the heavy single. During the positional work coaches should ensure the basic points of performance are met:

– Proper set up

– Efficient Bar Path with the bar making contact with the thighs in the power position

– Triple extension

– Active pull under while moving the feet

– Proper squatting mechanics upon standing.

Additional Notes/Resources: The 1-3 sets after the 1RM are intended to be done only if time allows, and are there for athletes who may find a 1RM quickly, and therefore could use a little more practice. Do not rush athletes in their 1RM. Athletes should take their time finding their 1RM, skipping the drop sets at the end if needed.

A2: Squat Clean (1RM)

Also log your 1RM you found today into this section

SCOR: Metcon (Time)

3 Rounds (23M)

500M row

20 Alt DB snatch