CrossFit TTG – CrossFit
5 PVC Pass Throughs
20 Lateral Hops over PVC
6 Push Ups
:10 Bike Sprint
A: Metcon (AMRAP – Reps)
In a Team of 3
Climb the Ladder
Team Waterfall Push Ups
Rest 3:00 between rounds
Total Reps as a team
Rest: As prescribed
Coach Focus: Remind athletes that the upper body is mainly comprised of
fast twitch muscle fibers and for that reason, small fast sets are better than
Additional Notes/Resources: All 3 athletes begin at the top of a push up. One
athlete at a time, athletes perform a push up while the other teammates
hold the top of a push up. Each time the team completes a round, add 1 rep
to the next round. E.g. all three athletes begin athlete top of a push up.
Athlete 1 performs a push up while athletes 2/3 are at the top of their push
up. Then athlete 2 does a push up while athletes 1/3 are at the top of theirs.
B: Metcon (Time)
In Teams of 3: (18 Cap)
15 Rounds, alternating full rounds
9/6 AAB Calories
7 DB Squats 70/50s
5/4 AAB Calories
Target score: Go hard!
Firebreather: Go hard!
– Bike: Calorie amount should allow for athletes to sprint for each of their 5
– DB Squats should be 1 set each round, or reduce load. DBs are meant to
be heavier than the usual 50/35s.
Coach Focus: Work with athletes on finding a stable front rack position with
SCOR: Metcon (3 Rounds for reps)
5AMRAP x 3
10 single Arm Ovhd Lunge
5 Push Ups
10 No-Push up Burpees
Rest 2 Min
Goal is to get the same amount of Reps per round.