CrossFit TTG – CrossFit


3 Rounds

4 Lateral Burpees Over the Rower

8 Calorie Row SPRINT

Rest 1:00 between rounds


2:00 of Glute Activation with 3-5 squats

every few steps

A: Front Squat (5-5-3-3-1-1)

Start at around 70% of your 1RM and add weight each set.

Stimulus: Heavy

Rest: 2-5 Minutes between sets

Coach Focus: Teaching athletes the difference between the front and the

back squat can create some confusion. We are looking for athletes to

squat with as vertical a torso as is possible. To increase this verticality,

we want athletes thinking sit “straight down” with their knees pushing out

as far as they can, while keeping the entire foot on the floor. If athletes

are feeling good they can push for a new 1RM.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 5 Minutes

16 Thrusters 95/65lbs

21/16 Calorie Row
Feel: Gas

Pacing: Reach

Target Score: 2+ Rounds

Firebreather Score: 3+ Rounds


– Thruster: Reduce loading to keep to 2 sets or less.

– Row: Rowing should never take more than :90 in any round, but should

be closer to :60, otherwise reduce calories.

Coach Focus: Days like these give experience athletes a fair amount of

anxiety so as coaches it’s our job to remind them that the only thing we

want from them is effort. Today is a “hair on fire”/”blind rage” kind of day. Crank the tunes and hammer it for 5 minutes.

SCOR: Metcon (Time)

6 Rounds (20 Cap)

10 DB Thrusters

10 DB deadlift

12/9 Cal AB
Pick a DB weight where on rounds 4-6 You will have to adjust your reps. We are looking for you to push the edge a little.