CrossFit TTG – CrossFit


400m Row

30 Empty Bar Thrusters

15 Push Ups w/ a twist


1:00 in a deadhang from pull up bar


1:00 Delt Mash LAX ball

A: Metcon (AMRAP – Reps)

AMRAP2 x 3

Max sets of 3 strict Pull ups
Stimulus: Stamina

Rest: As prescribed

Coach Focus: Cue athletes to engage their lats/scaps

before pulling with their arms. We are looking for volume

here, so many athletes will need a band. Shoot for 5+ sets

each interval.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 2:00 x 5

12 Thrusters 75/60lbs

4 Ring Dips

Rest 2:00 between AMRAPs. Restart

each AMRAP
Feel: Muscular Overload

Pacing: Sustain

Target Score: 2 Rounds each AMRAP

Firebreather Score: 3+ Rounds each AMRAP


– Reduce ring dip number to 3, otherwise scale to ring push

ups or regular push ups.

Coach Focus: Remind athletes to use their hips in the

thruster and teach them how to kip their ring dip to avoid

early arm burnout.

Additional Notes/Resources: 2:00 on/2:00 off should allow

athletes to share rings.

SCOR: Metcon (AMRAP – Rounds and Reps)

4amrap x 4

12/9 Cal AAB

10 Air Squat

8 Wall Ball

R-2 Minutes
Start where you left off

Goal- 6+ rounds Total

6+ months – 9+ Rounds