CrossFit TTG – CrossFit


2:00 Hanging Shoulder Opener (1:00 per arm)

20 Squat and Twist

AMRAP 4 Minutes

10 Empty Bar Thrusters

8 Lateral Burpees

20 Single Unders (Double Unders after round 1)

A: Metcon (AMRAP – Reps)


6 Gymnastic Kips on Rings

EMOM 2 Minutes

3 Turnovers (muscle up w/o dip)

EMOM 2 Minutes

1-3 Burpee Muscle Ups

*If unable to turnover on high rings practice ring

transitions on low rings w/ feet on the ground.
Stimulus: Technique

Rest: As prescribed

Coach Focus: There are two principle goals with today’s skill work. Objective #1 is getting more athletes up and over on the rings with the muscle up.

Objective #2 is learning to control the descent in the Burpee Muscle Up so that rep speed can stay consistent. Coaches should work with athletes on their descent as well as timing their next rep so consistency is trained in this movement.

Additional Notes/Resources: Burpee Muscle Up Tips – Timing and Pacing


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

10 Thrusters 135/95lbs

6 Burpee Muscle Ups

75 Double Unders
Feel: Gas/Muscular Overload

Pacing: Sustain

Target Score: 4+ Rounds

Firebreather Score: 6+ Rounds


– Thrusters: Reduce loading to keep to no more than 3 sets for the entire workout. Coaches should be careful not to over scale the weight, this will change the stimulus dramatically if too light.

– Burpee Muscle Ups: Should not exceed 1:30 in any round. Scale to the most difficult burpee + pull up variant

– Double Unders: 60-seconds of practice each round, or Single Unders

Coach Focus: Today’s 20 Minute workout is meant to make athletes feel a bit “stuck” at each station but should still allow for a round every 3:30-4:30. Before we recommend practicing a mini-round (like 5-3-30 reps) to establish with your athletes how these movements affect one another prior to starting.

This tool is a very effective way to have athletes participate in their own self-

modifications for a workout.