CrossFit TTG – CrossFit


300m Run

30 Step Ups

200m Run

30 Mountain Climbers

100m Run

:30 Lunge Hold (per side)


15 DB Power Cleans @ Workout weight

A: Front Rack Lunge (Lunge Steps 3×16 AHAP (8 per leg))

Walk forward 8 steps, turn around and walk back 8 steps. Take the bar out of

a rack.

Stimulus: Heavy

Rest: 2-4 Minutes between sets

Coach Focus: Watch the speed at which your athlete’s knees hit the floor. We want athletes going heavy, but we are not looking for athletes to go heavier than they are ready for.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes, alternating full rounds w/ a partner

8 DB Power Cleans 50s/35s

1 Rope Climb

Athletes who are proficient at climbing rope should alternate between rounds of Legless and rounds of standard climbs.
Feel: Muscular Overload

Pacing: Reach

Target Score: 12-16 Rounds

Firebreather: 24+ Rounds


– DB Power Cleans: Should always be 1 set

– Rope Climb: Strict/Banded Strict Pull Ups. 4 reps = 1 climb

Coach Focus: Work with athletes on removing additional pulls from their rope climb by ensuring the stand as tall as possible on

their foot lock before resetting their hands for the next pull.

SCOR: Metcon (Time)

6 Rounds (18 Cap)

12 Walking lunges (weighted)

6 Ring row

250 M row