CrossFit TTG – CrossFit


Every 3 Minutes for 9 Minutes

:20 Empty Bar Push Press

:20 Gymnastic Kips

:20 Box Jump (Step Down)

10/7 Bike Sprint

Rest remainder of the interval in a wrist


A: Metcon (AMRAP – Rounds and Reps)

AMRAP 11 Minutes

8 Push Press 135/95lbs

9 Burpee Box Jump Overs 24/20″

10 Toes to Bar

Rest 3:00

AMRAP 6 Minutes

Rest 3:00

AMRAP 4 Minutes

Continue where you left off after each

rest period.
Feel: Gas

Pacing: Reach

Target Score: 10+ Rounds

Firebreather Score: 15+ Rounds


– Push Press: 1 Sets the entire workout

– BBJOs: Scale height before reps unless athletes are less proficient and likely to take :90+ each round on this movement

– Toes to Bar: 3 Set Cap each round, ideally 1 or 2 sets.

Coach Focus: This workout is meant to feel very “gassy” which means

that the low rep count allows for blistering fast movement that is surely

going to put the breaks on athletes at some point because their heart

rate is so high they cannot stay moving. Coaches should set athletes up

for success by scaling the workout appropriately for each athlete.

SCOR: Metcon (AMRAP – Rounds and Reps)


10 Strict Press Right arm

10 Box Jumps

10 Strict press left arm

10 DB front Squats