CrossFit TTG – CrossFit
5 DB Front Squats
50 Single Unders
A: Metcon (Time)
In Teams of 4 with no more than 3 athletes
working at once:
200 Double DB Squat Cleans 50s/35s
Run 4 Miles
40 Minute Cap
Target Score: Sub-40
Firebreather Score: Sub-30
– DB Squat Cleans: Scale to allow for 10 reps at a time. DB squat cleans may
be done with the DBs touching between or outside the feet, and only 1 head
of each DB needs to touch the ground.
Coach Focus: For today’s workout you’re looking at each athlete performing 1
mile of running, 50 double DB squat cleans and 75 burpees if split evenly.
As the notes say, once a team finishes all the reps from one of the movements,
they may use allocate a second athlete to one of the stations. For example, if a
team finishes all of the DB Squat cleans, they may then choose to have 2
athletes working on the burpees, 1 athlete running, and the other resting. Every
rep counts. There must be one athlete resting at all times.
Coaches may feel free to increase the cap length, however the cap is based on
the longest portion of the workout (the 4 miles of running) not exceeding an
average running pace of 10:00/mile. Because teams should be running in
relatively short chunks, their pace should be significantly a bit faster and
therefore everyone should finish well under the cap if scaled properly.