3/20/21

CrossFit TTG – CrossFit

Warm-up

Alternating EMOM for 6 Minutes

1: 200/175m Row

2: 15 Wallballs

3: :30 Deadhang from Pull Up Bar

A: Metcon (No Measure)

Every Minute for 7 Minutes Skill work

5 Scap Pull Ups

4 Gymnastic Kips

3 Kipping Pull Ups

B: Metcon (Time)

For Time with a Partner*, split anyhow: (24 Cap )

30 DB Hang Cleans 50s/35s

30 Pull Ups

500m Row (split into 250s)

50 DB Hang Cleans 50s/35s

50 Pull Ups

500m Row (split into 250s)

30 DB Hang Cleans 50s/35s

30 Pull Ups

500m Row (Split into 250s)

**During DB Squat Cleans, “Resting” partner performs a deadhang from

pull up bar. During Pull Up/Row, “Resting” partner performs a Farmers

Hold w/ DBs
Feel: Muscular Overload, grip and legs

Pacing: Sustain

Target Score: 18-24 Minutes

Firebreather Score: Sub-15 Minutes

Scaling

– DB Squat Cleans: athletes should be able to do 15 unbroken when

fresh, and should only require 4 total sets per 30 reps (2 sets per

athlete).

– Pull Ups: athletes should be able to perform sets of 5 with their

partner back and forth, otherwise scale to a banded kipping pull up,

banded strict pull up, ring row, or jumping pull up.

– Machine modification: C2 Bike: 1000m, AAB: 1.2/1.0K, Ski: Same as

row, Run: 400m (split into 200s).