CrossFit TTG – CrossFit


2:00 of Puppy dog stretch


3 Rounds

:30 of Jump Rope (hopping on one

foot vs. two)

10 PVC Pass Throughs

8 Lateral Burpees over PVC Pipe

A: Metcon (Distance)

EMOM 9 Minutes

Min 1-3: :20 HS Hold + Shoulder Taps

Min 4-6: 3 Walks into Wall

Min 7-9: HS Walk 5-25′
Stimulus: Technique

Rest: As prescribed

Coach Focus: Goal is to get every athlete inverted. As the skill work

progresses, some athletes may need to stay at the current skill they are

on until they develop proficiency. Crawl before you walk.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

25′ HS Walk

10 Push Press 95/65lbs

15 Hang Power Cleans 95/65lbs
Feel: Muscular Overload

Pacing: Sustain

Target Score: 3-6 Rounds

Firebreather Score: 7+ Rounds


– HS Walk: :45 or less of practice each round

– Push Press & Hang Power Cleans: 2 Sets or less

Coach Focus: The stimulus we are looking to create with the workout will

create a heavy demand on the upper body, but every athlete, with

efficient movement, should be able to hit the target score. Coaches

should focus on the athlete’s front rack position in the shoulder to OH.

SCOR: Metcon (AMRAP – Rounds and Reps)


14 DB PRess (2 DBS)

12Push ups

10Sit Ups

10/7 Cal Ab

4 Devils Press