CrossFit TTG – CrossFit

SCOR: Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

50′ Bear Crawl

300M row

10 Shoulder press

10 Sit ups


2:00 Hanging Shoulder Opener

3 Rounds

10 Plank Plus

10 Scap Push-ups

:15s AAB Sprint


A: Metcon (No Measure)

4 Rounds, all on low rings

3 Ring Transitions

Rest as needed between sets

4 Rounds

3 Banded Ring Transitions

Rest as needed between sets
Stimulus: Technique

Rest: As needed

Coach Focus: One major fault we see in athletes who are not experience on the rings is an unrealistic turnover when practicing muscle up drills. When transitioning over the ring use the analogy of an air craft carrier, meaning you need a low trajectory over the rings as you transition from pulling to catching the dip. Keep those transitions tight!

B: Metcon (6 Rounds for reps)

Every 4 Minutes for 24 Minutes

1 Max Set of Muscle Ups

Max Calorie AAB in :20

Score is muscle ups + bike calories
Feel: Gas

Pacing: Send

Target Score: 30 muscle ups and 8-12 calories per sprint

Firebreather Score: 42+ muscle ups and 12-20 calories per sprint


– Muscle Ups: Scale to a max set of pull ups, the most difficult variant that allows for 5+ reps each round.

– Bike: Any other machine, burpees, or a 150m sprint are a comparable subs, but athletes need to be able to go HARD, or this piece won’t feel challenging.

Coach Focus: We are looking for athletes to reach on each of their muscle up sets vs. playing it safe for a better score. Seeing fewer reps of the muscle ups each round should occur if done correctly. Once off the rings, athletes should be sending it on the bike.

Additional Notes/Resources: A 1:00 stagger should accommodate for larger classes in todays MetCon and allow 2-4 athletes per set of rings/bike.