CrossFit TTG – CrossFit




Box Step Ups*

Goblet Lunge

DB Snatch


R2: Box Jumps

R3: Box Jump Overs

A: Paused Front Squat (Every 3 Minutes for 15 Minutes, 3 Pause FS)

Stimulus: Technique/Heavy

Rest: As Prescribed

Coach Focus: Sitting straight down with the horse remaining vertical while achieving full ROM.

A: Metcon (Time)

For Time (9 Minute Cap)

30 Box Jump Over 24/20″

8 Double DB Box Step Overs 50s/35s

20 Box Jump Over 24/20″

16 Double DB Box Step Overs 50s/35s

10 Box Jump Over 24/20″

24 Double DB Box Step Overs 50s/35s
Feel: Muscular Overload

Pacing: Reach

Target Score: 6-9 Minutes

Firebreather Score: Sub-6 Minutes


– Box Jump Over: Box height must allow for fast reps.

– DB Box Step Over: DBs Should allow athletes to do at least the first set unbroken.

Coach Focus: Today’s workout is very gritty and we should be working with athletes to find a difficulty level that makes them work but does not stalemate them. Push your athletes to hang onto the DBs longer than they want to on the step overs.

Additional Notes/Resources: Lateral DB Box Step Over How To


SCOR: Metcon (Time)

For time (18 Cap)

30- Box Jump Over

12- Revers Goblet Lunges

20- Box Jump Overs

24- Reverse Goblet Lunges

10-Box Jump over

36- Reverse Goblet Lunges