CrossFit TTG – CrossFit


2 Rounds

200m Run

15 Scap Pull Ups

16 Box Step Overs (have athletes practice

the lateral step over without weight)

A: Metcon (Time)

2 Rounds

5 False Grip Ring Rows

3 Rounds

5 Low Ring Transitions

2 Rounds

3 High Ring Transitions
Stimulus: Technique

Rest: As needed

Coach Focus: The bedrock for skill work is slow, ultra-controlled reps outside of intensity, which is exactly what should take place with today’s skill work. Do not allow athletes to get by with “good enough”, push for

proficiency before moving onto the next drill.

Additional Notes/Resources: Low Ring Muscle Up Skill Work

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes, Alternating full rounds with a partner:

3 Muscle Ups

6 DB Box Step Overs

2 Muscle Ups

6 DB Box Step Overs

1 Muscle Up

6 DB Box Step Overs

RX: 24/20″ Box, DB: 50/35s (2 DBs)

Partner 1 does 3/6/2/6/1/6, then Partner 2 goes through.
Feel: Muscular Overload

Pacing: Reach

Target Score: 4 Full Rounds Each

Firebreather Score: 6 Full Rounds Each


– Ring Muscle ups: Should be one set every time. Scale to High Ring or Low Ring Transitions.

– Step Overs: Scale weight of DBs first or allow a Farmer’s Hold Step Up. Try to have all athletes perform a variation where they need to hold

onto something to create a grip fatiguing stimulus.

Coach Focus: The stimulus we are after for today’s workout is one that really taxes the grip. Athletes should be able to move steadily through each one of their full rounds without drastically slowing down. Aim to keep rounds to never more than 2:00 for all athletes for all rounds, but

ideally closer to 1:15-1:45/round.

SCOR: Metcon (AMRAP – Rounds and Reps)


200M row

10 OHS PVC pipe to WB

10 WB

10 Lunges with WB