CrossFit TTG – CrossFit


2:00 Quad Smash, per side


800m Run



Empty Bar Back Rack Reverse Lunge

Empty Bar Strict Presses

A: Back Rack Lunge (3×16 AHAP (8 on each leg))

Performed in place. Take the bar out of a


On July 29th we did 3×12. Shoot for at least one of your sets of 16 today to be heavier than the sets of 12 done 4 weeks ago.

Stimulus: Heavy

Rest: As needed

Coach Focus: One way to help your athletes improve their lunging ability is telling them to be deliberate with their steps. Do not instruct your athletes to step forward, instead step forward at a 45 degree angle to ensure spacing between their two feet to increase stability.

B: Metcon (Time)

10 Rounds

8 Goblet Squats 50/35lbs

16 Alternating DB Hang Snatch 50/35lbs
Feel: Cardio

Pacing: Sustain

Target Score: 8-13 Minutes

Firebreather Score: Sub-8 Minutes


– Both movements should be done in unbroken sets for all 10 rounds.

Coach Focus: To meet today’s stimulus it’s imperative that coaches ensure that athletes can do both movements in fast unbroken sets for the entire duration. Challenge athletes to not drop the dumbbell for as many rounds as

possible. This should be a fast back and forth workout.

SCOR: Metcon (No Measure)

Follow CF Track

Use a DB for Lunges