CrossFit TTG – CrossFit


4 Rounds

5 PVC Pass Throughs

20 Lateral Hops over PVC

6 Push Ups

:10 Bike Sprint

A: Metcon (AMRAP – Reps)

In a Team of 3

3 Rounds

Climb the Ladder

Team Waterfall Push Ups

Rest 3:00 between rounds

Total Reps as a team
Stimulus: Stamina

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

slow sets.

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
Feel: Gas

Pacing: Reach

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

the DBs.

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.