CrossFit TTG – CrossFit


3 Rounds

150m Run (get faster each round)

8 PVC Good Mornings

20 Leg Swings, front to back (10 per



Mash Calves, 2:00 per side

A: Metcon (Time)

8 Rounds, alternating full rounds with

a Partner

200m Run

15 DB Deadliifts 50/35s

10 Strict HSPU

10 DB Deadlifts 50/35s

200m Run
Feel: Gas

Pacing: Reach

Target Score: 24-30 Minutes

Firebreather Score: Sub-20 Minutes


– Run: Should be :45 seconds or less at most, or reduce

distance (300m C2 Bike, .3/.2K AAB)

– DB Deadlifts should always be 1 Set

– SHSPU should be 1-2 sets, or scale to a combination of

strict + kipping, kipping only, or pike HSPU. If inversion

isn’t an option, have athletes push press with their DBs.

Coach Focus: Scale the workout to ensure the rounds stay

fast. We are looking for each round to take less than 3

minutes. Be sure to show athletes the small changes in

technique for DB Deadlift vs. Barbell Deadlift (narrower feet,

hips drop a touch more)