CrossFit TTG – CrossFit


2 Rounds

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
Stimulus: Technique

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
Feel: Conditioning

Pacing: Reach

Target Score: 4 Rounds Each

Firebreather Score: 5+ Round Each


– Rowing: Should not exceed :90 at any point and should be fairly

aggressively paced.

– 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

before reps.

Coach Focus: Focus athlete on execution HSPU based on the skill work

prior to the workout.