CrossFit TTG – CrossFit


4 Rounds

:30 Machine – Easy Pace

:20 Machine – Moderate Pace

:10 Machine – Hard Pace


3 Rounds

10 Hollow Rocks

10 Gymnastic Kips

8 Hang Squat Clean Thrusters

A: Metcon (5 Rounds for time)

Every 5 Minutes for 25 Minutes

10/8 Calorie Machine

7 Toes to Bar

10/8 Calorie Machine

7 Toes to Bar

3 Squat Clean and Split Jerks @

Feel/Stimulus: Heavy

Pacing: Sustain

Target Score: Sub-3:00 per round

Firebreather Score: Sub-2:30 per round


– Machine Calories: Should not exceed :45 at any point

– Toes to Bar: We are looking for 1 set each time, possibly 2 quick

sets toward the end, otherwise reduce reps or modify to

kipping knee raises.

Coach Focus: Each round should not exceed 3 Minutes of work, so

ensure athletes have a correct dose for both the Bike and the T2B.

Again, the purpose of these pieces are to provide mild-moderate

fatigue prior to athletes performing their clean and jerks. They do

not need to blaze through the machine/toes to bar, but may if they


SCOR: Metcon (5 Rounds for time)

E5M for 25 Min

20 Step UP

20 DB Thruster (single DB)

10 Sit Ups

10 Weighted step ups
* for 6 months or more CF experience

20 BJ

20 BB Thruster 95/65

10 GHD

10 Weighted Step up (50/35)