3/27/21
CrossFit TTG – CrossFit
Warm-up
AMRAP 6 Minutes
10 KB Swings
150/125m Row
:20 Handstand Hold
Then
15 Scap Pull Ups
15 Scap Push Ups
Skill work
3 Sets, from seated
3 Foot locks
3 Sets, from seated
2 Lean Back + Foot Lock + Stand
2 Sets, from standing
1 “As many pulls as possible” climbs
1 Round
1 “As few pulls as possible” climbs
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes, alternating movements
with a partner
8 Power Snatches 95/65lbs
Run 100m
1 Rope Climb
then at the 12:00 mark,
AMRAP 12 Minutes, alternating movements
with a partner
16 Power Snatches 75/55lbs
Run 100m
2 Rope Climbs
Feel: Gas
Pacing: Reach
Target Score:
Firebreather Score:
Scaling
– Rope Climbs: Climb from lying supine or strict pull ups (5-for-1).
– Power Snatch: Scale weight before reps to allow for unbroken
snatches for all or the majority of the workout.
– Run: 200m C2 Bike or .3/.2K AAB, avoid rowing or skiing if possible
Coach Focus: Focus is on smooth, efficient rope climbs, avoid extra
unnecessary pulling
Additional Notes/Resources: If you are in the middle of a movement at
the 12 minute mark, finish that movement at the current rep scheme. The
next athlete will then perform the next movement at the new rep scheme