CrossFit TTG – CrossFit


1:30 Hip Openers

1:00 Squat Hold

3 Rounds

8 DB Goblet Squats

8 Single Arm DB Thrusters (4 per arm)

8 Lateral Burpees over DB

A: Back Squat (Tempo Back Squat: 5-5-3-3-2-1)

Every 2:30 for 6 Sets

Tempo Back Squat


Perform a 3-count to the bottom (30X0). Do not pause in the bottom, stand up right away. Start around 50-60% and add weight each set, building to AHAP.

Stimulus: Heavy

Rest: As prescribed

Coach Focus: We are looking for athletes to get as heavy as they can without displaying major squatting faults: shallow depth, rocking into the toes, knees collapsing, and/or hips rising before the torso on the ascent.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

6 Strict HSPU

8 Alternating Pistols
Feel: Muscular Overload

Pacing: Sustain

Target Score: 7+ Rounds

Firebreather Score: Faster than EMOM


– SHSPU: 1-3 Sets. Coaches can slightly reduce reps (1-2 reps) or add can ab-mat or two to reduce the ROM slightly to allow athletes to practice, but if an athlete can not perform 4 reps in 1-3 sets, scale to kipping HSPU, pike HSPU, or push ups.

– Pistols: Scale with pistols to a box or using a band across the j-cups in the squat rack

Coach Focus: Coaches should think of today’s class as an opportunity to practice higher skill gymnastics on a fixed clock. Scores will vary greatly depending on scaling options, but every athlete in class should have a challenging version of both movements. Do not shy away from challenging options, but be prepared to have multiple scaling options for today’s class. Note that we do not want one movement to be significantly easier than the other, as that will just lend itself to either a HSPU or Pistol workout. We want a pretty good balance of difficulty, and today is a great day to actually let athletes go with the MORE challenging version and

move a little slower.

Additional Notes/Resources: How to Scale the Pistol