CrossFit TTG – CrossFit


20 Empty Bar Good Mornings

20 V-Ups

20 Russian Swings

20 Hollow Rocks

20 Lateral Burpees over empty bar

A: Metcon (Time)

10 Rounds (10Cap)

8 KB Swings 53/35lbs

6 Toes to Bar
Feel: Muscular Overload, grip

Pacing: Sustain

Target Score: Sub-10 Minutes

Firebreather Score: Sub-7 Minutes


РKB swings should be 1-2 sets Рideally unbroken but as athlete’s

grip fatigues, 2 sets could be necessary.

– Toes to bar should never exceed 3 sets, but should be 1-2 for most

of the workout until grip fatigue really sets in.

Coach Focus: Proper grip of the pull up bar, we are looking for pinky

knuckle on top of the pull up bar

B: Snatch Grip Deadlift (4×3 80-105%)

Stimulus: Heavy

Rest: 3 Minutes

Coach Focus: Ensure athletes can hit each position before increasing

their barbell weight. Consider performing this after the conditioning.

COMP: Metcon (Time)

“Walter Flight”

AMRAP 7 Minutes x 2

6 Box Jumps 36/30″

4/3 Ring Dips

6 Box Jumps 36/30″

4/3 Ring Dips

10 Hang Power Cleans 165/115lbs

4/3 Ring Dips

Rest 3:00 between AMRAPs.

Continue where you left off on round

Feel: Gas

Pacing: Sustain

Target Score: 4+ Rounds

Firebreather Score: 6+ Rounds


– Bench/Box Dips or push ups for Ring Dips

– Reduce box heights to something challenging, but not dangerous.

– Barbell should be 1-2 sets.

Coach Focus: Reinforce proper ROM for the dips before allowing

athletes to perform ring dips

SCOR: Metcon (Time)

5 Rounds (18 Minutes )

:60 Snatch Grip OVHD hold (BB)

10 Box Jumps

6 Ring Row

10 Shoulder Press (BB)


7 Minute cool down on a bike