1/20/21

CrossFit TTG – CrossFit

Warm-up

300m Row

10 Pass Throughs

300m Row

20 Step Ups

300m Row

10 Pass Throughs

A: Metcon (Distance)

On a 10 Minute clock, practice the

following drill:

10′ Handstand Walk

Pirouette

10′ Handstand Walk
Stimulus: Stamina and/or practice

Rest: As need

Coach Focus: Teach athletes how to shift weight from hand to hand

Additional Notes/Resources: The goal is not maximum distance, the

goal is to practice the skill of turning on the hands. See our IG

@teammisfitgyms for How to teach the pirouette!

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

40 Push Presses 65/45lbs

40 Empty Bar Barbell Step Ups 20/16″

40 Push Ups

Max Rep Empty Bar Thrusters in the

remaining time
Feel: Muscular Overload

Pacing: Sustain

Target Score: 40+ Empty Bar Thrusters

Firebreather Score: 75+ Empty Bar Thrusters

Scaling:

– Push Press: Should be 3 sets or less

– Step Ups: Should not exceed 3 minutes of work

– Push Ups: Should not exceed 3 minutes of work

Coach Focus: Every athlete needs to have a version of this workout

they can absolutely crush. The only thing that should slow athletes

down is their fitness, not their weights or the movement.

SCOR: Metcon (No Measure)

Every 5 Minutes for 25 Min

:15 OVHD DB hold

10 DB lunges

10 Push ups

8/6 Cal Row

20 Single Unders