CrossFit TTG – CrossFit


15 Shoulder Press

:30 Bike (moderate)

9 Shoulder Press

:20 Bike (hard)

6 Shoulder Press

:10 Bike (SPRINT)


1:00 Dead Hang from Pull Up Bar

A : Metcon (Time)

Every 3 Minutes for 12 Minutes

3 Wall Climbs into a Max Duration

Noes and Toes Hold
Stimulus: Stamina

Rest: As prescribed

Coach Focus: Work with athletes to get as close to the wall as they

comfortable can. When the athletes are upside down, ensure

joints are stacked.

Additional Notes/Resources: 2 minute working time cap each


A: Metcon (Calories)

In teams of 3, rotating athletes each


EMOM 15 Minutes

:15 Max Calorie AAB
Feel: Gas

Pacing: Send

Target Score: 10/7+ Calories each interval

Firebreather Score: 15/10+ Calories each interval


– Not today!

Coach Focus: We don’t want to see much lateral movement from

our athletes (heads whipping side to side or elbows flared way

out) when sprinting on the AAB.

Additional Notes/Resources: The idea is that a team of 3 can

share 1 machine, allowing time to sanitize if necessary. Each

athlete should perform 5 total sprints, once every 3 minutes. P1

goes at the 0:00, P2 goes at the 1:00, P3 goes at the 2:00, and

then P1 goes again at the 3:00 mark

SCOR: Metcon (AMRAP – Rounds and Reps)

10 AMRAP x 2


16 Mountain Climbers

10 Cal Row


10 Shoulder taps

16 Cal Row