CrossFit TTG – CrossFit


3 Rounds

:30 Easy Pace on a Machine

:25 Moderate Pace



2 Rounds

10 KB Taters

12 Cossack Squats

10 Push Ups w/ a twist

A: Squat Clean (1RM Retest)

1×3 Power Position

1×2 Hang (at knee)


3 reps @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

then, continue building to a new 1RM

Stimulus: Heavy

Rest: As prescribed

Coach Focus: We’ve spend the last 6 weeks refining positions and building confidence. Today is the showcase. Crank the tunes, and lift some heavy barbells!

Additional Notes/Resources: Encourage athletes to make small jumps as they work their way up. Athletes typically do best on lifting ladders because the small jumps ensure a proper warm up.

B: Metcon (Time)

Class Finisher (1:30 Cap)

For Time

30/20 Calorie AAB
Feel: Gas

Pacing: Send

Target Score: Sub-:90

Firebreather Score: Sub-:30


– AAB: 30/20 Calorie Row or 30 Burpees to 6″ Target

Coach Focus: We are looking for anyone attempting this piece to “empty the tank”. Pacing this ruins the stimulus.

SCOR: Metcon (Time)

5 Rounds For time (20M cap)

10 DB Cleans

200M Row

10 Wall Balls