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)

0.5km AAB

15 Toes to Bar

0.5/0.4km AAB
Feel: Conditioning

Pacing: Reach

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)