CrossFit TTG – CrossFit


1:00 Band Pull Aparts

20 Scap Pull-ups

15 Gymnastic Kip Swings

3 Rounds

Row 100m

5 Burpees over Rower

7 Wall Balls

A: Metcon (Calories)

On a continuous 24 minute clock:

Every 3 Minutes for 12 Minutes

12 Chest to Bar Pull Ups

15 Heavy Wallballs to 10/9′

Row for Calories in remaining time

right into:

Every 3 Minutes for 12 Minutes

15 Heavy Wallballs to 10/9′

12 Chest to Bar Pull Ups

Row for Calories in remaining time

There is no rest at any point during this piece – a new round starts every 3 minutes.

Score is total calories rowed.
Feel: Gas

Pacing: Sustain

Target Score: 100/80+ Row Calories

Firebreather Score: 150/120+ Row Calories


– Chest to Bar Pull Ups: 1-3 fairly quick sets, scale to chin over bar if an athlete cannot perform a minimum of 5 consecutive chest to bar pull ups. Otherwise modify to jumping pull ups (pull as high over the bar as possible).

– Wallballs: intended to allow athletes do use a heavier-than-usual ball, but only if the athlete can consistently perform 15 unbroken wallballs at the standard 20/14lb weight. Sets should be unbroken for at least the half of the workout every round, but definitely no more than 2 sets at any point. Scale weight, not reps. If heavy wallballs aren’t available, stick with the standard 20/14lb ball (it will still be an extremely effective workout)

Coach Focus: The buy-in movements should not exceed 2 minutes in any of the 6 rounds to ensure a minimum of 1:00 at the end of the round to amass rowing calories.

B: Metcon (AMRAP – Rounds)

3-5 sets of 20 Weighted Ab-mat sit ups

Athletes should anchor their feet down or have a partner hold their feet in place with knees bent at 90 degrees. Use a light DB (35/25lbs or less) or no weight.
Stimulus: Stamina

Rest: As needed

Coach Focus: We want athletes to use a weight that allows them to complete 20 consecutive weighted sit ups. The varied set amount means coaches discretion when it comes to volume. We are looking for athletes to get the right dose when it comes to the weighted sit up based on fitness level.

This should be done AFTER the metcon.

SCOR: Metcon (AMRAP – Rounds and Reps)

10 Rounds (20Cap)

8 Sit ups

6 Step ups

6 Front Rack Lunges