CrossFit TTG – CrossFit
12 Calorie Row
9 Plank Transitions
9 Scap Push Ups
6 Kipping Knee Raises
1 Wall Climbs
A: Gymnastics Test (Distance)
max distance HSW
Rest: As Needed
Coach Focus: Teach athletes to find balance in their HS hold before
moving their hands to walk. Finding that balance point will be key.
This will become a MAX HS Hold if we can not HSW
B: Metcon (Time)
12 Rounds (18M)
10/8 Calorie Bike
8 Toes to Bar
Target Score: 12 – 18 Minutes
Firebreather Score: Sub-10
– Bike Calories should take well under 1:00 each round, scale to ensure
someone does not get stuck on the bike. A 200m run is a good
substitute – rowing/skiing is less favorable due to the grip requirement
but would be the same 10/7 calories.
– Toes to bar should not be more than 3 sets at any point, ideally 1-2.
Scale to kipping knee raises.
Coach Focus: Teach athletes the get long in their toes to bar when their
legs swing behind them so they do not burn out their hip flexors in the
SCOR: Metcon (2 Rounds for reps)
15 AMRAP x 2
15 Strict Press
12 Step Up (BJ)
10 Plank Transitions
8 DBL DB DL 53/35
25 Single Unders
Goal here is to get a Consistent Score across both AMRAPS.
Pick a pace and stick with it, dont come out too hot.