CrossFit TTG – CrossFit


20 Band Pull Aparts (10 reps palms up, 10

reps palms down)


3 Rounds

12 Scap Pull Ups

8 Gymnastics Kips

:40 Russian KB Swings (moderate weight)


:20 Bike Sprint

A: Gymnastics test 11/03 (3 Rounds for reps)

Gymnastics Test

3 Max Sets of Strict Pull Ups

Rest 3:00 between attempts
Stimulus: Muscular Overload

Rest: As Prescribed

Goal: 8+

Coach Focus: Midline integrity, do not allow athletes to arch

their backs as they pull upwards toward the bar

B : 11/03 Condition test (AMRAP – Rounds and Reps)

“Marty McThigh”

AMRAP 13 Minutes

16/12 Calorie Bike

16 Power Cleans 135/100lbs

12 Toes to Bar
Feel: Gas

Pacing: Sustain

Target Score: 3+ Rounds

Firebreather Score: 5+ Rounds


– Toes to bar should never take more than 1:00, otherwise

scale to knee raises.

Coach Focus: Staying long in the toes to bar

COMP: Back Squat (1RM)

SCOR: Metcon (Time)

5 Rounds (30M cap)

250M row

18 Abmat SIt ups

16 Slam Ball

14 Kb Swing