CrossFit TTG – CrossFit


1:00 Banded Front Rack Stretch, per



AMRAP 6 Minutes

600m Run

16 Push Ups w/ a twist

Max Deadhang in remaining time

a: Push Jerk (3×12, building in weighT)

Stimulus: Stamina

Rest: 2-5 Minutes between sets

Coach Focus: Teach athletes to actively push themselves

under the bar.

Additional Notes/Resources: Athletes can start around

50-60% of their 1RM and build

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 2 Minutes x 3

10 Deadlifts 155/110lbs

2 Muscle Ups (RINGS)

Rest 2:00 between AMRAPs.

Continue where you left off each

Feel: Gas

Pacing: Reach

Target Score: 2+ Rounds each interval

Firebreather Score: 3+ Rounds each interval


– Bar muscle ups, Jumping Muscle Ups or Burpee Pull Ups

for Muscle Ups

SCOR: Metcon (2 Rounds for reps)

14 AMRAP x 2

15 Hollow Hold (1 sec pause)

15 db FS

15 Cal ab

Rest 4 Min
Goal is to get the same score

COMP: Metcon (Time)

3 Rounds

Row 1,000m

Rest 3:00

R1: 2k pace + :04-:06

R2: 2k pace + :02-:04

R3: within :01-:02 of PR 2k

Paces are per 500m (e.g an athlete

with an 8:00 2k would row R1 at

between a 2:04-2:06/500m split)
Feel: Gas

Pacing: Sustain

Target Score: N/A

Firebreather Score: N/A


– Adjust pacing to allow for negative splits