CrossFit TTG – CrossFit


20 Plank Transitions

1:00 Machine

16 DB Clean and Jerks (1 DB all the way to

the ground each rep)

1:00 Machine

16 Push Ups

1:00 Machine

6 Wall Climbs

A: Metcon (AMRAP – Reps)

Every 2 Minutes for 10 Minutes

1 Smooth Set of Deficit Kipping HSPU


4 Handstand Push Up Negatives (Tripod

Stimulus: Technique

Rest: As prescribed

Coach Focus: The deficit can be adjusted to match the athlete’s

proficiency but should not exceed 4/2″. We are not looking for excessive

volume to be accumulated, but instead the focus is on making these as

technically sound and smooth as possible with an emphasis on rapidly

extending the knee and hip (see video). Athletes who can do HSPU should

not accumulate so much volume that they cannot do HSPU in the



– If an athlete cannot perform any style of kipping HSPU they should

work on improving their tripod position as their head approaches the

floor. Otherwise, modify to Pike HSPU or a :45 HS hold followed by 1:15

rest for the 5 rounds.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes

24 Double Unders

8 DB Power Cleans 50/35s

24 Double Unders

Feel: Conditioning

Pacing: Sustain

Target Score: 8+ Rounds

Firebreather Score: 12+ rounds


– Double Unders: Should not exceed :30 at any point or the amount per

set should be reduced or modified to singles.

– DB Power Cleans: Unbroken sets are the goal, scale the weight before

the reps. Barbell: 105/70lbs.

– HSPU: 2 sets or less the entire workout, or modify to DB push press or

push ups.

Coach Focus: Pay attention to athletes when they go for the HSPU to

reinforce the skill work.

SCOR: Metcon (AMRAP – Rounds and Reps)


5 PP / arm

10 Jumping Jacks

12 Sit Ups

14 Box jumps