CrossFit TTG – CrossFit
20 Shoulder Swimmers
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
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
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.