CrossFit TTG – CrossFit


3 Rounds

200m Run

10 Empty Bar Thrusters*

*Add weight each round

Then, Mash T-Spine and/or Front Rack

Stretch for 2-3 minutes

A: Thruster (12-9-6-3** See Notes)

Thruster (15M Running clock)


Sets must be unbroken. Rx M/F should start around 135/95lbs or heavier.

Rest as needed.

Bar comes off the floor.

Stimulus: Heavy, increase weight across sets

Rest: As prescribed

Coach Focus: Heavy thrusters have an uncanny ability to expose major core-to-extremity faults. Before allowing athletes to build in

weight, be sure they have their thruster technique dialed in by ensuring athletes stay upright in their squat and drive the bar with

their legs.

B: Interval Test: Wallballs And Prayers (AMRAP – Rounds and Reps)

AMRAP 4 Minutes

12/8 Calorie AAB

18 Wallballs 20/14lbs

Rest 2:00

AMRAP 5 Minutes

12/8 Calorie AAB

14 Wallballs 20/14lbs

Rest 3:00

AMRAP 6 Minutes

12/8 Calorie AAB

10 Wallballs 20/14lbs
Feel: Conditioning

Pacing: Sustain

Target Score: 2+/3+/4+ Rounds

Firebreather Score: 3+/4+/5+ Rounds


– Wallballs: 1-3 sets at most, ideally 1-2, otherwise scale the weight. Ensure athletes are squatting to depth.

– AAB Calories: 1:1 with other machines. Calories should not exceed 1:20 at any point.

Coach Focus: We are looking for athletes to be uncomfortable with their pace on the bike and still be able to go right over to their

medicine ball and get to work immediately after finishing their calories. This test is designed to see how far athletes can push to

stay moving during the relatively short working windows followed by rest.

SCOR : Metcon (AMRAP – Rounds and Reps)


10/8 cal ski

10 DB thruster

10 DB DL

Rest 2 Minutes


10 DB cleans

10 Push Press

10 DB lunges