CrossFit TTG – CrossFit


20 Bar Facing Burpees (SEND IT)


2:00 Banded Front Rack Stretch (per




DB Squat Clean Thrusters

Rest :30 after each set

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 Minutes

9/6 Calorie Assault Bike

6 DB Thrusters 50s/35s

3 Devils Press 50s/35s

Rest 3:00

AMRAP 4 Minutes

Continuing where you left off
Feel: Gas

Pacing: Reach

Target Score: 6+ Rounds

Firebreather Score: 8+ Rounds


– Devil’s Press should be performed without significant

stopping or slowing down.

– Thrusters should always be unbroken.

Coach Focus: In the Devil’s press, ensure athletes are

setting their back flat before they swing the DBs overhead,

otherwise they’ll experience a solid low back pump that will

be amplified by the thrusters after

B: Metcon (AMRAP – Reps)

AMRAP 1:00 X 3

Renegade Row

R: 2:00
Stimulus: Stamina

Rest: As prescribed

Coach Focus: Do not allow athletes to rotate their torso

excessively as they perform the renegade row. Lighter DBs

is better today – they’ll get tough!

COMP: Paused Front Squat (70%+ 3 Sec Pause )

Stimulus: Heavy, building in weight but all should be 70%+.

Rest: 3-5 Minutes

Coach Focus: Work with athletes to maintain front rack

integrity as they work through their heavy sets.

Additional Notes/Resources: Athletes may build across

their five sets. These are out of a rack

SCOR: Metcon (AMRAP – Rounds and Reps)


:20 Dead Hang

10 Bent Over BB row

25′ Bear Crawl

300 M row

10 KB goblet Squat
Goal Here i 5+ rounds