CrossFit TTG – CrossFit


AMRAP 6 Minutes


10 Step Ups 20/16″

5 Ring Rows


:60 Deadhang from Pull Up Bar

20 Squat Jumps

A: Push Jerk (2×15 )

Stimulus: Technique/Stamina

Rest: 3 Minutes

Coach Focus: Cue athletes to widen their feet and to keep them there for

each rep.

Additional Notes/Resources: The first set should be moderate in weight

but definitely doable. The second set should be challenging and it’s

acceptable if athletes fail somewhere between 10 and 15. Athletes may

build in weight between their first and second set if needed.

B: Metcon (AMRAP – Reps)

“Ra’s al Drool”

Every Minute for 9 Minutes, rotating

movements each minute

1) 10 DB Box Step Overs 24/20″ 50s/35s

2) 15 DB Facing Burpees

3) Max Pull Ups

9 total rounds, 3 rounds each
Feel: Gas

Pacing: Reach

Target Score: Sub-:45 on the first two movements and 10+ Pull ups each


Firebreather Score: Sub-:35 on the first two movements and 20+ Pull ups

each round.


– Step overs should be doable in one set for the first round at least

before grip and metabolic fatigue sets in. Reduce loading before


– Burpees: reduce number if athletes are exceptionally slow at them.

– Pull ups: banded kipping, banded strict, jumping, then ring row.

Coach Focus: Movement efficiency in both the step over (teach the lateral

step over) and DB facing burpee (teach the step up burpee) to maximize

the athlete’s ability to perform pull ups

SCOR: Metcon (AMRAP – Rounds and Reps)


15 Seated Press

15 Pull Throughs (KB)

15 KB swing

15 AB Mat Sit up

15 FS Goblet


5 Min AB For cool down

COMP: Good For YOU (3×12 Sandbag)

2 Lunges +1 FS