CrossFit TTG – CrossFit


2 Rounds

10 Scap Push Ups

10 Scap Pull Ups

10 Air Squats


2 Rounds

:30 of Double Unders

Rest :30

:30 of Burpees

Rest :30

:30 of Empty Bar Hang Power Snatch

Rest :30

A: Metcon (5 Rounds for reps)

Every 4 Minutes for 20 Minutes

Row 250m

75 Double Unders

1 Set of UB Touch and Go Power Snatches @ 60% 1RM Power Snatch

Athletes should always be able to hit 7-15 reps per round. Score is total snatches. If you’re on

the upper end of snatch reps in early rounds, add weight.
Score is PS reps

Feel: Gas

Pacing: Reach

Target Scores: 35+ Reps, but less than 75 Reps

Firebreather Score: 10+ reps every time at 60% with good mechanics and intensity.


– Row: 200m Run or .5/.4K AAB, or stagger the start to allow for multiple athletes on each rower.

– Double Unders: :60 of practice

– Snatch: If athletes hit 15+ reps on Round 1, consider scaling the weight up slightly to ensure they cannot consistently hit 15+


Coach Focus: We’re looking for athletes to row and double under at a pace that allows them to accumulate some Touch and Go snatches, so sprinting isn’t necessary. However, the rowing and

double unders should not exceed 2 minutes of work total.

SCOR: Metcon (Weight)

Every 4 Min for 20M

12/9 Cal AB

30 Jump Rope

6 Alt DB snatch