CrossFit TTG – CrossFit


2:00 Pigeon Stretch, per side


20 Lateral DB Box Step Overs w/ light DB

20 Pause Goblet Squats w/ 1-DB

20 Up-Downs (Burpee without push up)

A: Metcon (3 Rounds for reps)

Teams of 3, rotating sets of Squats:

AMRAP 4 Minutes

Set of 7 UB Sandbag Squats 150/100lbs

Rest 2:00

AMRAP 3 Minutes

Set of 7 UB Sandbag Squats 150/100lbs

Rest 2:00

AMRAP 2 Minutes

Set of 7 UB Sandbag Squats 150/100lbs
Score is the number of reps YOU completed during each round

Stimulus: Stamina

Rest: As prescribed

Coach Focus: The shorter windows should allow athletes to push the pace the entire time, but as we instructed previously, watch athletes as they stand and avoid the stripper squat.

B: Metcon (2 Rounds for time)

For Time in Teams of 3, rotating full rounds: (9 minute cap)

2 Rounds each of:

24/20 Calorie Ski

24 DB Front Squats 70s/50s

Athletes need to be instructed to absolutely send it on the machine and hold onto the DBs for this piece to be effective. If you have a group of very fit athletes, consider making them a team of 4 to allow for maximal intensity on round 2.
Score is the time it took you to complete each of your rounds

Feel: Gas

Pacing: Send

Target Score: Both Rounds Sub-4 Minutes

Firebreather score: Both Rounds Sub-2 Minutes


– Ski: Row 24/20 Calories or perform 24 Burpees to a 6″ target. Avoid Biking if possible. Athletes need to have a machine distance they can sprint for 90% of.

– DB Front squats: performed with 2 DBs, the goal should be a very uncomfortable set of 24 that requires some grit to complete unbroken after sprinting on a machine.

Coach Focus: Today‚Äôs class is an opportunity for the Coach to decided if more time is needed to hit the goal stimulus of “SEND”. In this situation, more rest = more discomfort because athletes can go hard a second time, which is more important than sticking to the exact rest period. Push the discomfort level.

SCOR: Metcon (No Measure)

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