CrossFit TTG – CrossFit


1:00 Deadhang from Pull Up Bar


Every Minute for 6 Minutes

:45 Row (Easy)

:15 Row (Start at moderate and build

to be faster each subsequent round)


3 ASAP (as slow as possible) Pull Up


A: Weighted Pull-ups (1RM strict)

Stimulus: Heavy

Rest: As needed

Coach Focus: We are looking for your fittest athletes to find a 1RM

Weight Strict Pull Up by any means necessary. Athletes may elect

to pinch a DB/Plate/KB/Medicine Ball between their feet or use a

weight belt with a chain attached to do so.

For athletes without the ability to perform strict pull ups, those

athletes can work towards accumulating as many 5-count pull up

negatives as they can in the working window provided.

B: 500m Row (Time)

Max Effort 500m Row
Feel: Gas

Pacing: SEND

Target Score: Sub-1:40/Sub-2 Minutes

Firebreather Score: Sub-1:25/Sub-1:45


– Row Distance: Scale to keep all athletes under 2:00/2:30 of

total time

Coach Focus: When tackling a 500m Time Trial, coaches should

instruct athletes to start “hot” and hang on for dear life. We do not

want athletes to pace this distance. Additionally, show athletes and then have them practice efficient fast strokes. When performing a 500m for time we do not want to see an aggressive

lean at any part of the stroke. Finally, remind athletes that when their power per stroke begins to fade, they can make up for the loss of power by increasing their stroke rate.

Scor : Metcon (2 Rounds for reps)

Max Effort Push Ups

Max Effort Ring Row