CrossFit TTG – CrossFit


15 Fast Burpees, then:

4 Rounds*

10 Step Ups (w/ DB in round 4)

8 Kip Swings (kipping pull ups on R3-4)

6 Power Position Squat Cleans + Split

Jerk with a Pause in the catch of the jerk*

*Start with an empty bar and add weight

for rounds 3-4

A: Metcon (AMRAP – Rounds and Reps)

3 Rounds (30 Cap)

10 Single DB Step Ups

5 Chest to Bar Pull Ups

10 Single DB Step Ups

5 Chest to Bar Pull Ups

10 Single DB Step Ups

5 Chest to Bar Pull Ups

2 Squat Clean and Split Jerks 75-85%

Rest 2:00 between rounds

After the 3rd set of C&Js athletes rest 3:00

and then move onto the next 3 rounds.

3 Rounds

20 Single DB Step Ups

8 Chest to Bar Pull Ups

1 Squat Clean and Split Jerk 85%+

Rest 2:00

Box/DBs: 24/20″, 50/35lbs
Stimulus/Feel: Heavy/Gas

Target Score: Rounds 1-3 should take 2:30-3:30 minutes of work

in each round. Rounds 4-6 should take 2-2:30 of work in each


Firebreather Score: Sub 2:30 in R1-3, sub 1:45 in R4-6.


– DB step ups are meant to be one set every time.

– Chest to bar should be 1 set in the first half, and 1-2 sets in the

second half. Scale to chin over bar or assisted strict pull ups

before reducing reps.

– Partner version: athletes alternate full rounds.

Coach Focus: Fit athletes can push the pace and treat this like a

metcon, while other athletes can move more methodically through

the step up/pull up buy in prior to hitting their clean and jerks.

Additional Notes/Resources: Athletes rest a TOTAL of 3:00 after

their 3rd set of 2 clean and jerks (not 2:00 plus the 3:00

transition). Athletes may adjust weight throughout the workout.

SCOR: Metcon (Time)

4 Rounds

300M row

20 Single Unders

20 Mt Climbers

20 Wall Balls