CrossFit TTG – CrossFit
Every 4 Minutes for 12 Minutes
40 Double Unders (or 1 minute of
10 Hollow Rocks
10 Scap Pull Ups
5 Gymnastic Kips
5 Gymnastic Kips with a knee tuck
A: Metcon (AMRAP – Rounds and Reps)
12 Rounds, alternating full rounds with a
partner (6 each) (30Cap)
15 Toes to Bar
Target score: 24-30 Minutes
Firebreather: Sub-21 Minutes
– Toes to Bar: 1-3 Sets, or scale to kipping knee raises.
Coach Focus: Encourage athletes to be a bit conservative on the first
bike distance to allow themselves to perform the toes to bar quickly.
Then push the second bike.
Additional Notes/Resources: Ensure athletes of similar fitness level
are paired up, or that their version of the workout affords each
athlete a similar amount of rest. Each athlete performs the same
total amount of work, they just alternate with their partner as
written. Note that women perform a 500m bike on the first section
of the round, and then 400m on the second section. A 200m run
may also be substituted for bikes. Avoid substituting rowing if
possible – we don’t want excessive grip fatigue to become the
limiting factor for toes to bar.
SCOR: Metcon (Time)
For Time (23 Cap)
75 kb SWING
300 ‘ Farmers Cary
75 KB Deadlift (Heavy)
300′ Walking Lunges
(Partition any way you’d like)