CrossFit TTG – CrossFit


20 Band Pull Aparts

20 Goblet Squats, moderate weight DB or KB

15 Scap Pull-ups

15 Russian KBS

10 Ring Rows

10 Light Sand Bag Cleans

A: Metcon (AMRAP – Rounds)

AMRAP 4 Minutes

Max Sets of 6 Toes to Bar

Rest 2:00

AMRAP 4 Minutes

Max Sets of 3 Toes to Bar
Stimulus: Stamina

Rest: As little as possible

Coach Focus: We are looking for you to help your athletes build stamina in the toes to bar with small repeatable sets. It’s cubical to the integrity of the piece that athletes have 2 doable rep schemes that allow them to stay in unbroken sets. Scaling to 5-3, 4-3, 3-3, or 3-2 are all acceptable.

Additional Notes/Resources: Toes to Bar Tip – Become the Ball

B: Metcon (Time)

30 Rounds with a partner*

6 Pull Ups

2 Sandbag Cleans 150/100lbs

*Working partner switches after every 3 rounds

20-Minute Cap
Feel: Cardio

Pacing: Reach

Target Score: Sub-20 Minutes

Firebreather Score: Sub-15 Minutes


– Pull Ups: 1-2 quick sets every round, modify to any pulling variation that keeps athletes moving fast, preferably a ring row or jumping pull up. If performing band assisted, place the band across J-cups in the rig so avoid athletes losing time getting into a suspended band.

– SBC: Should be 2 fast reps every round. Modify to a 185/125lb power clean, or a weight that allows for 2 fairly quick but challenging reps.

Coach Focus: As prescribed this workout is meant to be 3 quick rounds by Partner 1 followed by 3 quick rounds by Partner 2. For both logistical and intensity purposes coaches need to ensure they partner athletes up by strength/ability. The pace we are looking for in today’s partner workout is 2 rounds a minute.

Additional Notes/Resources: The Sandbag Clean is a Core to Extremity Movement!

SCOR: Metcon (2 Rounds for reps)

12 AMRAP x 2

10 DB Step Ups

15/12 Cal Row

10 Air Squats

10 DB DeadLift