CrossFit TTG – CrossFit


4 Rounds

200m Run

:20 Handstand Hold (Shoulder taps in rounds 3&4)

12 KB Taters

:10 AAB Sprint

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes

30 Deficit HSPU 2/1″

20 Deadlifts 185/125lbs

40/30 Calorie AAB

15 Front Squats 185/125lbs

40/30 Calorie AAB

10 Clean and Jerks 185/125lbs

30 Bar Facing Burpees

If no AABs are available, row or Run 600m. Do not use a C2 bike.
Feel: Gas

Pacing: Sustain

Target Score: In the burpees or fully complete 1 Round

Firebreather Score: Complete 30 HSPU in round 2.


– HSPU: No deficit, reduce reps (floor of 15-20 depending on athlete), 2:30 Cap on reps.

– Barbell: 2-3 Sets for DL/FS, but steady singles for C&J. May intentionally break barbell for strategy. Barbell should be challenging

but should not stop athletes dead in their tracks.

– AAB: 4:00 Cap, otherwise reduce reps.

– Burpees: Do em. Rx athletes should jump and land with 2 feet, scaled

athletes may step over. Because this workout is a “1 round challenge” for most affiliate athletes, do not reduce burpee reps unless there is a safety concern.

Coach Focus: Goal for the best is to complete a round and have a few

minutes to get as far into round 2 as possible. The goal for everyone is very close to or just over 1 full round, with a challenging version of each movement that allows them to struggle a bit.

Additional Notes/Resources: While the workout is only 16 minutes, athletes will need sufficient time to warm up and work through a variety

of ranges of motion and build up to barbell weight, so provide a thorough warm up.