CrossFit TTG – CrossFit


20 A-frame Toe Touches

Alt. EMOM 6:00, each movement twice:

1- 10/8 Calorie Row

2- 10 Pause Ring Rows (Pause at top of row)

3- 15 Russian KB Swings

A: Metcon (No Measure)

Rope Climb Skill

– 1×3 Seated Foot locks

– 1×3 Seated Foot Lock + Stand

– 1 “as many pulls as possible” Rope Climb

– 1 Rope Climb
Stimulus: Technique

Rest: As needed

Coach Focus: Performing a solid foot lock and eliminating extra unnecessary pulls on the rope. Coaches should work to solidify earlier points of performance before moving on. Build consistency before layering on complexity.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 24 Minutes, alternating

movements with a partner:

2 Rope Climbs

10/7 Calorie AAB

10 KB Swings 70/53lbs
Feel: Cardio

Pacing: Sustain

Target Score: 12+ Rounds

Firebreather Score: 18+ Rounds


– Rope Climbs: Climb as high as possible, climb from lying supine, or 4 Strict Pull Ups per Climb. Should not exceed :30 at any point.

– AAB: 100m Run, 10/7 Calorie C2 Bike, 10 Burpees. Avoid Rowing/Skiing

– KB Swing: Always 1 Set. Scale weight before reps.

Coach Focus: Biggest goal today is that 1 partner is always in motion. The you-go, I-go format should keep the intensity high from the start. Coaches should pair athletes up based upon current fitness level, matching the fittest athletes with their fit counterparts to ensure a high level of intensity from start-to-finish.