CrossFit TTG – CrossFit


250m Row

20 Band Pull Aparts

15 Scap Pull Ups

10 Strict Pull Ups

250m Row

20 Air Squats


3×10 OHS, starting with empty bar and

progressing to workout weight

Skill work

EMOM 9 Minutes

Min 1-3:

3 BMU Kips, performed

as singles

Min 4-6:

2 BMU Kip + Knees to


Min 7-9

1-3 Perfect Bar Muscle


A: Metcon (Time)

4 Rounds (20Cap)

8 OH Squats 95/65 lbs

8 Toes to Bar

4 Bar Muscle Ups

Rest 1:00 after each round

After then 4th round,


4 Rounds

3 Bar Muscle Ups

6 Toes to Bar

6 OH Squats 95/65 lbs

Rest 1:00 after each round
Feel: Gas/Muscle overload

Pacing: Reach

Target Score: 13-20 Minutes, including rest

Firebreather Score: Sub-12 Minutes, including rest


– Toes to Bar: 1-2 Sets at all times, or scale to kipping knee raises (do not reduce


– Bar Muscle Ups: 1 Set at all times, or modify to a jumping bar muscle up or

chest to bar pull up.

Coach Focus: Prior to starting the MetCon remind athletes that their hand position

on the pull up bar will impact their performance on this workout. We want to see athletes with pinky knuckle on top of the bar and thumbs wrapped around the bar. Work with your athletes to eliminate the incessant re-gripping on the pull up bar

during their reps, as it’s the main reason athletes tear their hands.

SCOR: Metcon (AMRAP – Rounds and Reps)

20 amrap

15 Step ups

12 sit ups

10 Air squats

10 Box Push Ups