CrossFit TTG – CrossFit


Mash Quads, 1-minute per side


5 Rounds

12/8 Calorie Machine

5 Scap Pull Ups

4 Gymnastic Kips

3 Strict Pull Ups

A: Metcon (No Measure)

BMU Skill Day

EMOM 9 Minutes

Min 1-3:

3 BMU Kips, performed as singles

Min 4-7:

2 BMU kip + Knee to bar

Min 7-9:

1-3 BMU

B: Metcon (2 Rounds for reps)

Climb the Ladder for 10 Minutes x 2

7/4 Calorie Bike

1 Bar Muscle Ups

10/7, 2, 13/10, 3, 16/13, 4…

Rest 5:00 between sets

Cals go up by 3 and BMU up by 1

Restart at 7/4 & 1 in the second AMRAP

Score each round as the total BMU reps
Feel: Conditioning

Pacing: Sustain

Target Score: Complete the round of 19/5

Firebreather Score: Complete the round of 25/7


– BMU: Banded Bar Muscle Ups, Chest to Bar/Chin Over Bar Pull Ups


Coach Focus: AAB/C2 Bike is preferred machine, avoid rowing/skiing

if possible, or have your fitter athletes row/ski. For athletes with BMU capping at a number so they can keep moving

SCOR: Metcon (Time)

5 Rounds (18 Cap)

14 Alt Box Step ups

14 Bent Over Row (Light weight on BB or Just BB)

10 Banded Lat Pull Down

10 Abmat Sit ups