CrossFit TTG – CrossFit


3 Rounds

:10 Calorie AAB SPRINT

Accumulate 10-15 slow air squats as

“rest” between bike sprints.


Build to workout weight thruster weight


4-3-2 FAST

BBJO (at workout height)

Thruster (at workout weight)

A: Metcon (4 Rounds for time)

For Time

Every 6 Minutes for 24 Minutes

15 Burpee Box Jump Overs 24/20″

15 Thrusters 100/70lbs

4 scores, one from each interval.
Feel: Gas

Pacing: Send/Reach

Target Score: Each round Sub-3 Minutes for all intervals.

Firebreather Score: Each round Sub-2 Minutes, closer to 1:30-1:45

per interval.


– BBJO: Scale reps if it will take an athlete more than 1-1:15 to complete the burpees. Scale box height before reps.

– Thrusters: 1-2 Sets, but first couple rounds should be unbroken.

Coach Focus: This workout is intended to be 4 extremely high intensity intervals where athletes really push their BBJO pace and immediately pick up their barbell for an unbroken set of 15 thrusters. This means BBJO number needs to a number an athlete can move fast through for all 15 reps each round, and a barbell

weight they have a realistic chance of doing unbroken. Only athletes who have the capacity to really push the pace should do this workout as prescribed, with most needing some modification to maintain the intensity and stimulus we want. When in doubt, go lighter and make athletes sprint.

SCOR: Metcon (Time)

5 Rounds (25 Min Cap)

5 DB Thruster

10 Air Squat

5 DB Deadlift

10 Burpees