CrossFit TTG – CrossFit


Weakness Warm Up:

Pick one of the following:

100/70 Calorie AAB

2K Row/Ski

1 Mile Run

10 Minute Cap

With the weakness warm up the goal isn’t to try

and necessarily PR but get more comfortable on

“longer” monostructural tests. Instruct athletes to

be steady for the first 3/4th and then if they’re

feeling good, to end strong, or merely finish if they

are not.

A: Metcon (No Measure)

Every :90 for 4:30

6 Scap Pull Ups into 2-6 Strict Pull Ups


Every Minute for 3 Minutes

7 Gymnastic Kips


Every :30 for 1:30

3-5 Traditonal Kipping Pull Ups
Stimulus: Technique

Rest: As prescribed

Coach Focus: The goal with today’s skill session is building solid foundations in the basics. Work with your athletes to shore up

their “shapes” in their gymnastic kipping pull ups.

B: Metcon (Time)

For Time

21 Chest to Bar Pull Ups

35 Wallballs 20/14lbs

18 Chest to Bar Pull Ups

30 Wallballs 20/14lbs

15 Chest to Bar Pull Ups

25 Wallballs 20/14lbs

12 Chest to Bar Pull Ups

20 Wallballs 20/14lbs

9 Chest to Bar Pull Ups

15 Wallballs 20/14lbs
Feel: Gas

Pacing: Reach

Target Score: 12 – 18 Minutes

Fire breather score: Sub-10 Minutes


– Chest to Bar Pull Ups: Should never exceed 3 sets, consider scaling to chin over bar pull ups for less proficient athletes

– Wallballs: Should never exceed 4 sets in any round

Coach Focus: Work with athletes on their attack plan before starting today’s workout. This is not an unbroken challenge,

strategic breaks are going to be essential for 99% of your athletes.

SCOR: Metcon (Time)

10 Rounds (25 Cap)

5 DB snatch (L-arm)

10 cal ski

5 DB snatch (R-Arm)

10 Superman