CrossFit TTG – CrossFit


7 Rounds*

3 Pendlay Rows

4 Push Ups

5 Air Squats

6 Push Presses


2:00 Anterior Delt Mash, per side

*Barbell Movements done with an empty bar

A: Metcon (Time)

For Time

P1: 40 Thrusters 95/65lbs

P2: 40 Thrusters 95/65lbs

P1: 10/8 Muscle Ups

P2: 10/8 Muscle Ups

P1: 30 Thrusters 95/65lbs

P2: 30 Thrusters 95/65lbs


8/6 Muscle Ups

20 Thrusters 95/65lbs


8/6 Muscle Ups

20 Thrusters 95/65lbs


6/4 Muscle Ups

10 Thrusters 95/65lbs

4/3 Muscle Ups


6/4 Muscle Ups

10 Thrusters 95/65lbs

4/3 Muscle Ups
Feel: Gas

Pacing: Reach

Target score: 16-22 minutes

Firebreather: Sub 15 minutes


– Thrusters: Should not exceed 3 sets at any point, and are meant

to challenge your athletes to hold on for big sets knowing there is

rest coming up right away.

– Muscle Ups: Should not exceed three sets at any point. Modify to

bar, jumping ring MU, band assisted strict ring MU, or a burpee

pull up.

Coach Focus: Ensure athletes are using a violent hip extension in the

thruster, as their pressing capacity will rapidly diminish with the

press/press combination. Note total volume of this workout when

helping athletes decide on barbell weight – 100 thrusters.

B: Metcon (Weight)

4 Sets

10 Reps, Per Side

1-Arm DB Rows
Stimulus: For Quality/Accessory

Rest: As needed

Coach Focus: Control is the #1 goal here, avoid herky-jerky reps

SCOR: Metcon (Time)

4 Rounds

15 Step ups

12 DB Thruster

10 Sec Side plank (both Sides)

8 kb swing

6 burpees