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
AMRAP 4 Minutes
Continuing where you left off
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
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