CrossFit TTG – CrossFit


20 Band Pull Aparts

2:00 Banded Glute Activation

15 Scap Pull Ups

1:30 Squat Hold

10 Gymnastic Kips

1:00 Row for Calories*

*Instruct your athletes to row aggressively

in the final minute

A: Conditioning Test: “Field of Screams” (AMRAP – Rounds and Reps)

AMRAP 19 Minutes

19/17 Calorie Row

17 Thrusters 100/70lbs

15 Toes to Bar

Scaled Version

AMRAP 19 Minutes

19/17 Calorie Row

17 Thrusters 70/50lbs

15 Knee Raises
Feel: Gas

Pacing: Sustain

Target Score: 4-6 Rounds

Firebreather Score: 6+ Rounds

Scaling: (see scaled version of workout)

– Row: 200m Run or Same Calories on different C2 Machine. We recommend staggering the start of your class rather than opting for different machines. Having a second group start roughly 1 minute after the first group starts should be sufficient to spread athletes out (but no more than 2 athletes should be sharing a

rower, otherwise overlap is likely).

Coach Focus: These movements and this dose is surely going to stop your athletes at some point during the 19 minute working window from metabolic duress. As coaches our goal should be to set

athletes up for success by helping them create a game plan that allows them to stay moving. Intentional, purposeful breaks are not a bad thing if they are to help athletes stay moving.

Additional Notes/Resources: This will suck. Athletes performing the Rx version should be able to do 17 unbroken thrusters at the prescribed weight when fresh (and ideally in round 1), as well as

being able to string together at least 10-12 unbroken toes to bar. Athletes will break down in this workout pretty quickly.

SCOR: Metcon (AMRAP – Rounds and Reps)

8 AMRAP x2

10 DB Thruster

10 Hollow Rock

10/8 Cal AB

R 2 Min
Start where you left off on the first round