CrossFit TTG – CrossFit


20 Shoulder Swimmers


2 Rounds*

6 Push Up w/ a Twist

12/10 Calorie Row

*Get faster on the rower each round

A: Metcon (No Measure)

Rope Climb Skill

1×3 Seated Footlock

1×3 Seated Footlock+Stand

Then, 1-3 rope climbs
Stimulus: Technique

Rest: As needed

Coach Focus: For many, a successful rope climb is a badge of honor as a CrossFitter. Help your athletes earn their stripes!

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 27 Minutes, alternating full rounds

with a partner:

6 Box Jump Overs 36/30″

4 Clean and Jerk 135/100lbs

2 Rope Climbs
Feel: Gas

Pacing: Sustain

Target Score: 16-20 Rounds (as a team)

Firebreather Score: 20-27 rounds (close to an EMOM)


– Box Jump Overs: Should be a tall jump that requires a lot of explosiveness, but should not slow them down too much.

– Clean and Jerk: Looking for touch and go for the entire workout. Scale the weight to allow for 4 touch and go clean and jerks

– Rope Climbs: Should not exceed :40 in any round. Reduce reps to 1, alternate between 2/1 every round, perform supine to-standing climbs, or 8 chest to bar pull ups per set of 2 climbs (should be 1-2 sets).

Coach Focus: Partner athletes based upon fitness to reduce logistical issues. Coaches should push each team to move faster than they want.