CrossFit TTG – CrossFit


Every 2 Minutes for 6 Minutes

10 Goblet Lunges

10 Box Jumps (Step Down)

8 Scap Pull Ups

8 Ring Rows

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes

4 DB Snatch 70/50lbs

8 DB Box Step Up 70/50lb, 24/20″ box

12 Chest to Bar Pull Ups


Rest from 18:00 – 23:00

Then at the 23:00 mark:

Continue to WORKOUT B
Feel: Gas

Pacing: Sustain, then Reach

Target Score: 7+ Rounds / 36+ Burpees

Firebreather Score: 12+ Rounds / 50+ Burpees


– DB Snatch: Heavy, but should not exceed :40 to complete. Push athletes to use a heavy enough DB that it doesn’t become a

cardio stimulus where they can easily move from the snatch to the step ups without needing some air.

– DB Box Step Up: Should be 1 set, but may not be very comfortable.

– CTB Pull Ups: 3 sets or less for the entire 15 minutes, otherwise scale to chin over bar or jumping pull ups.

Coach Focus: Today’s workout is very gassy and we should be working with athletes to find a difficulty level that makes them work but does not stalemate them. DB weight needs to be appropriately heavy Рnot a lifting session but likely quite a bit heavier than the standard DB weight.

B: Metcon (AMRAP – Reps)

Starting at the 23:00 Minute

AMRAP 3 Minutes

DB Facing Burpees
Continue to this AMRAP immediately after the 5:00 break from section A

SCOR : Metcon (Time)

40 Cal Row for time

at the 5 Minute mark

go INto SCOR B

SOR2: Metcon (Time)

For time

at the 5:00 mark

70 KB deadlifts

60 Burpees

Time cap at the 15 Minute mark