CrossFit TTG – CrossFit
Alternating EMOM for 6 Minutes (same minute)
– 4 Burpees & 10 Wallballs
– 8 Ring Rows & 10 Air Squats
Then, 1:00 Deadhang from Pull Up Bar
A: Metcon (No Measure)
Specific Warm Up
2×3 Big BMU kips, as singles
2×3 Big Kips + Knees up
2 sets of 1-4 BMU
Rest: As needed
Coach Focus: We are using the skill work today to prep for the CTB and Bar Muscle Ups that are a key feature of this TMF Benchmark. Coaches use these reps for last minute refinements.
Additional Notes/Resources: Bar Muscle Up Teaching Progression
B: Gymnastics Test – “Buzz Smiteyear” (Time)
60 Box Jump Overs 24/20″
50 Chest to Bar Pull Ups
40 Thrusters 95/65lbs
30 Bar Muscle Ups
Time Cap: 16 Minutes
60 Box Jump Overs 20/16″
50 Pull Ups
40 Thrusters 75/55lbs
30 Chest to Bar Pull Ups
Time Cap: 16 Minutes
40 Hops over Barbell
30 Jumping Pull Ups
30 Thrusters 45/35lbs
20 Banded Pull Ups (most challenging version of
Feel: Muscular Overload/Gas
Target Score: Get to the final gymnastics movement/get further than Week 1
Firebreather Score: Finish faster than Week 1
Scaling: see Scaled/Beginner options.
– Pull ups should not exceed 5 minutes to complete.
– The goal of this workout is for everyone to get the chance at Bar Muscle Ups with only the very best potentially finishing under the cap.
Coach Focus: The first gymnastics pulling movement should be the “easier” of the two that the athlete performs. We have an Rx/Scaled/Beginner option because of the variance in gymnastics abilities, but there’s a good chance athletes will get stuck on the pull up bar which is acceptable because it’s a gymnastics test. Consider staggering start times by
roughly 4 minutes, allowing time for athletes to row and spread out on the pull up bars/bar muscle up stations. Before starting the clock, ask your athlete to check their workout logs to find their previous time (9/28/21).
Workout is “for time” just so there’s no chance anyone gets back on the rower, but the majority of athletes will get time capped. The vast majority of athletes should get to the Bar Muscle Ups and have some time to work or attempt their first reps.
SCOR: Metcon (No Measure)
FOLLOW THE SCALED VERSION TEST THIS