CrossFit TTG – CrossFit


3 Rounds

1:00 Machine (the one used in the

workout), increasing speed each round

6 Bar Facing Burpees

1:30 Mobilization per side (see below)

R1: Pigeon/Banded Pigeon Pose

R2: Saddle Pose (2:00 total)

R3: T-Spine Mash with Foam Roller, 2:00


A: MF Weakness Test (scor) (Time)

For Time 36 minute cap


100 Bar Facing Burpees


*Machine Options:

– Row 2k

– AAB 100/70 cals

– Run 1 mile outside

– 1,300m Air Runner

Must use the same machine on both ends

of the workout. Choose your least

Feel: Conditioning

Pacing: Sustain

Target Score: Sub-28-33 Minutes

Firebreather Score: Sub-24/27 Minutes


– Only scale burpees if you have a severely de-conditioned athlete who

would be taking longer than 13-15 minutes to do these burpees. Burpee

step overs, burpees with the hands elevated, or “up downs” (a burpee

without the push up) are also good substitutes for less experienced


Coach Focus: Pacing is critical here, be sure to stress to athletes about

which “gear” they should be in, which should be one that they can sustain

for a long time. The time cap allows for 12 minutes per section of the

workout which should be more than enough time for most, so don’t let

athletes hope that the clock saves them!

SCOR: Metcon (Time)

30 Cal Row

50 Bar Facing Burpees

40 Cal Bike