CrossFit TTG – CrossFit
15/12 Calorie Row
15 Air Squats
Then, immediately jump into the skill
portion which will serve as an
additional warm up.
A: Metcon (No Measure)
EMOM 9 Minutes
Min 1-3: 3 HSPU Negatives, tripod
Min 4-6: 3 “Head-butt-knees” (no
Min 7-9: 2-5 Kipping HSPU
Rest: As prescribed
Coach Focus: Regardless of where an athlete is in their journey to
become a fitter and more formidable human being, skill work and
committing to the basics is ALWAYS going to make them fitter. Try to have
a plan for all levels of athlete for each section of today’s skill work.
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 28 Minutes, alternating
movements with a partner
24/20 Calorie Row
24 Wallballs 20/14lbs
Target Score: 4 Rounds Each
Firebreather Score: 5+ Round Each
– Rowing: Should not exceed :90 at any point and should be fairly
– HSPU: 3 Set Cap each round, reduce reps to allow athletes who have
HSPU to practice, otherwise modify to pike HSPU or a light-moderate
DB push press.
– Wallballs: Ideally unbroken given this is an interval, so scale weight
Coach Focus: Focus athlete on execution HSPU based on the skill work
prior to the workout.