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

CrossFit TTG – CrossFit


2:00 Couch Stretch (1:00 per leg)


UB Wallballs (any weight, but must be UB)

:30 HS Hold between sets

A: Metcon (3 Rounds for time)

Every 3 Minutes for 9 Minutes

5 Scap Pull Ups

4 Gymnastic Kips

3 Chin Over Bar Pull Ups

2 Chest to Bar Pull Ups

*Goal is to do this as a complex for the fittest

Stimulus: Technique

Rest: As needed

Coach Focus: The purpose of today’s skill work is to refine movement patterns and to ensure coaches get eyes on athletes ahead of the 20 minute AMRAP. Use this period to warm your athletes up but coaches should stay in-tune at all times to ensure proper scaling afterwards

Additional Notes/Resources: How to Coach the Butterfly Pull Up


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

5 Chest to Bar Pull Ups


15 Walking Lunge Steps
Feel: Cardio/Muscle Overload

Pacing: Sustain

Target Score: 12+ Rounds

Firebreather Score: As close to EMOM as possible


General scaling: more de-conditioned athletes would be well off performing “Cindy”, the benchmark this workout is modeled after. Otherwise, scaling suggestion are below:

– CTB: Should be unbroken, consider reducing to 4 or 3 reps, but no fewer. If 3 consistent CTB aren’t likely, scale to chin over bar or jumping pull ups

– HSPU: 2 Sets at most. Consider scaling to 5-9 reps depending on the athlete’s proficienc, or scale to push ups

– Lunges: Over-scaling this movement means more CTB and HSPU so scale modestly, if at all. Modify to air squats if lunging isn’t possible.

Coach Focus: We are looking for a merry-go-round which means each movement needs to be within each athlete’s ability. Fewer reps means more rounds, so often scaling makes this workout “harder”, so be cautious with your scaling.

Additional Notes/Resources: HSPU Tips – Hand Positioning, Direction of Energy, and



SCOR: Metcon (Time)

5 Gymnastic Kips

Focus on comfort and form

then 4 rounds (16Cap)

15 Cal Row

20 Goblet Squat

10 Push ups