CrossFit TTG – CrossFit


20 Glute Bridges

20 Hip Openers

20 Air squats

500m Assault bike

15 Empty Bar Pause Back squat

300m Assault bike

10 Jump Squats with empty bar

A: Back Squat (Pause Back Squat: 6-5-4-3-2-1)

No tempo, but a full 1 second pause in the bottom is required. Start around 50% of your 1RM squat and add weight if mechanics are sound.

Rest 2-4 minutes between sets.

Stimulus: Heavy

Rest: As prescribed

Coach Focus: Coaches should instruct athletes to use the sets of 6 & 5 as practice/ warm up for the 4 heavy sets that follow. When pause squats on are on the menu like they are today, we recommend having athletes pair up to count out the full pause at the bottom of the squat.

B: Metcon (Time)

For Time (5 Minute Cap)

50 Bar Facing Burpees
Feel: Gas

Pacing: Send

Target Score: Sub-5 Minutes

Firebreather Score: Sub-2 Minutes (anyone?!)


– Burpees: A small reduction in volume (35 -45 reps) should only be used in the case of the very de-conditioned and/or new athletes.

Coach Focus: Athlete should be told to go out of the gate HOT and hang on for long as possible. For today’s workout we’d rather see athletes send it and fall apart then to play the workout “safe”. Safe =/= intensity in this instance.

SCOR: Metcon (AMRAP – Rounds and Reps)

25 Amrap

6 DB Thruster

8 DB Snatch

10 AIr Squat

10 Burpee