CrossFit TTG – CrossFit


AMRAP 5 Minutes

12 Light DB Deadlifts

9 Light DB Hang Cleans

6 Light DB Shoulder to Overhead

:10 AAB Sprint

A: Metcon (No Measure)

HS Walk Skill

EMOM 2 Minutes

:30 HS Hold, shift weight from one hand to the other

EMOM 2 Minutes

:20 Shoulder Taps

EMOM 2 Minutes

25-10′ HS Walk to Wall

or, for proficient athletes:

10′ Shuttle (5′ out and back)

20′ Shuttle (10′ out and back)

30′ Shuttle (15′ out and back)

40′ Shuttle (20′ out and back)

50’ Shuttle (25’ out and back)
Stimulus: Technique

Rest: As little as needed

Coach Focus: Goal for today’s session is to get every athlete in class inverted. Coaches should stick with the skill work for the majority of their athletes. For your fire-breathers, we do have a beefier skill session available, but they should be able to walk 25 feet+ consistently on their hands before attempting.

Additional Notes/Resources: Handstand Walk Teaching Progression!


B: Metcon (Time)

5 Rounds (27 Minute Cap)

20/14 Calorie AAB

40′ Handstand Walk

5 Deadlifts @ 70-75% 1RM

Rest 3:00
Feel: Gas

Pacing: Reach

Target Score: Sub-27 Minutes (~3:00 per round)

Firebreather Score: Sub Sub-22 Minutes (2:00 per round)


– AAB: Calories should not exceed 2:00 of work in any round, reduce calories if this is the case

– HS Walk: If an athlete can walk 10’ at a time, allow them to HS Walk, but consider scaling the distance back to 20’ or 30’. If HS Walks aren’t developed yet, Perform 3 Wall Walks

– DL: Should not exceed 75% of the athlete’s 1RM.

Coach Focus: Every part of todays conditioning is meant to make your athletes very uncomfortable. We are looking for athletes to have a beefy dose of each movement but for it to be something an athlete can still attack aggressively, without much hesitation. The timing on todays’ workout should allow for partners to trade rounds if logistics are a concern with HS walking or amount of bikes.

SCOR: Metcon (Time)

4 Rounds for Time

25 Jump Rope

10 Cal AB

15 Step ups

10 Bent Over row BB