CrossFit TTG – CrossFit

SCOR: Metcon (Time)

3 Rounds (24 Cap)

30 Air Squats

40 Sit ups

50 KB Deadlifts


10 Press Ups (Seal Stretch, lower chest down to the floor, then press back up)

25 Thick Banded Good Mornings

20 Russian Kettlebell Swings (Moderate Weight)

20/16 Calorie Row

20 Kettlebell Taters

12/9 Calorie Assault Bike

10 Pause Front Squats with light plates

A: Front Squat Interval Test (Time)

For Time (30 Minute Cap)

41/33 Calorie Row

19 Front Squats 165/115lbs

24/19 Calorie AAB

Rest 4:00

41/33 Calorie Row

14 Front Squats 185/125lbs

24/19 Calorie AAB

Rest 4:00

41/33 Calorie Row

9 Front Squats 205/135lbs

24/19 Calorie AAB

Bar is taken from the floor.

Scaled/Modified Weights: 115/75lbs, 135/95lbs,


Feel: Gas/Muscular Overload

Pacing: Reach

Target Score: Sub-26 Minutes (6 minutes of working time per section), consider a 30 minute cap.

Firebreather Score: Sub-23 Minutes


– Row: Should not exceed 3:00 in any round, but should be closer to 2-2:30 at most.

– Front Squat: The final bar should not exceed 75% of the athlete’s 1RM. Each round should require 2-4 sets to complete the front squats, but should be a good challenge that forces athletes to perform multiple sets.

– AAB: Should not exceed 2:30 in any round. A 500m run may be substituted for the rowing and a 400m run for the biking portion if machines are limited.

Coach Focus: Your athletes should be instructed to row at a pace that isn’t slow, but allows them to walk over and get started right away on the front squats. Squats should be completed in 2-4 sets. Remind athletes to look back at their scores beforehand to have an idea of how to improve.

Additional Notes/Resources: A 4-5 minute stagger should allow athletes to share rowers/bikes with minimal interference/overlap.