Nov 6/7 The gym will be closed for the coaches/athlete camp.

CrossFit TTG – CrossFit


20 Banded Pull Aparts (20 palms up + palms down)


5 Rounds

30 Single Unders (Rounds 3-5 Double Unders)

10 Heavy Russian KB Swing

A: Metcon (AMRAP – Reps)

4×20 Banded Strict Pull Ups

Use a band that allows for 20 consistent-speed

Stimulus: Stamina

Rest: As needed

Coach Focus: We’ve been on this strict gymnastics pulling program for 5 weeks now and it’s our hope that athletes are beginning to feel stronger moving their own bodyweight as they work through this phase. Remind athletes that we are looking for a band that not only allows 20 consecutive reps but also allows them to move fast during their 20 reps.

B: Metcon (7 Rounds for time)

Every 3 Minutes for 21 Minutes*

20/16 Calorie Row

50 Double Unders

2 Sandbag Cleans 150/100lbs

*The first 4 rounds are performed as written. The

last 3 rounds are performed in reverse order.
Feel: Cardio

Pacing: Sustain

Target Score: Each round should take 1:45 – 2:15

Firebreather Score: Sub 1:45 every round


– Row: Should not exceed 1:15 for anyone (should not be a sprint, but should not be a casual pace either)

– Double Unders: Should not exceed :45 of practice

– SBC: Both reps should not exceed :20. A barbell power clean at 185/125lbs or so would be a comparable substitute if sandbags are limited.

Coach Focus: Athletes should be able to move smoothly from one station to the next where nothing should hang an athlete up for more than 1:00. Athletes should push the buy-in row at a pace that isn’t a sprint but isn’t slow and then work to move quickly through the next two movements.

Additional Notes/Resources: The workout should allow for 2 athletes, if not 3, to share a sandbag if a 1:00 – 1:30 stagger is set up ahead of time. All athletes should have a minimum of :45 of rest at all times. Note that the first 4 of 7 rounds are performed in the order written, but the final 3 rounds are performed backwards

(sandbag clean, double under, row).

SCOR: Metcon (AMRAP – Rounds and Reps)


10 DB Cleans

6 Ring Row


6 Devil Press