CrossFit TTG – CrossFit


Run 400m

20 Duck Walk Steps

20 Scap Pull Ups

20 Empty Bar Thrusters

A: Metcon (5 Rounds for reps)

Bar Muscle-Up Skill Day

2×3 Big BMU kips, as singles

2×3 Big Kips + Knees up

EMOM 5 Minutes

1-3 Perfect BMU
Stimulus: Technique

Rest: As needed

Coach Focus: Goal today is to teach everyone the pre-requisite skills to a bar muscle up, regardless of current capacity. If an athlete is unable to continue at any stage, continue practice the most advanced version they were able to complete successfully.

B: Metcon (Time)

For Time (16 Minute Cap)


Thruster 95/65lbs


Bar Muscle Up

**Performed as: 21/8, 18/7, 15/6, etc.**
Feel: Gas

Pacing: Sustain

Target Score: 11-16 Minutes

Firebreather Score: Sub-10 Minutes


– Thrusters: Should never exceed 3 sets. First set of 21 should be doable unbroken at the chosen weight.

– Bar Muscle Ups: May be scaled in volume or modified to the most difficult bar-pull variant an athlete can perform (chest to bar pull up, chin over bar pull ups, etc.). We’d like to see all rounds of BMU or BMU variation done in 1-3 sets. Too easy and this is only a thruster workout, to difficult and athletes stand around.

Coach Focus: For athletes with bar muscle ups, but maybe not 35 in a “gas” workout, reduce reps to allow them to practice. This may be something like performing 4-4-3-3-2-2-1-1-1, or repeating a set of 2-4 reps every round.

SCOR: Metcon (AMRAP – Rounds and Reps)


10 Box Dips

10 Steps ups weighted

8 DB push press

300M row