CrossFit TTG – CrossFit


15 Burpees

Run 400m


Muscle Up Skill

A: Metcon (4 Rounds for reps)

3 Rounds

:30 False Grip Hold from Pull Up Bar

Rest as needed


2 Rounds

5-10 False Grip Ring Rows/Ring Pull Ups

Rest as needed


4 sets of 1-2 Strict Muscle Ups
Stimulus: Technique

Rest: As prescribed

Coach Focus: Our #1 objective with today’s skill work is getting athletes

comfortable with using the false grip. Developing the ability to maintain this style of grip is integral when it comes to learning how to perform strict muscle ups and unfortunately for most they do not ever practice or learn this movement or style of grip.

Additional Notes/Resources: Head to our IG for tips on coaching the strict muscle up!

B: Metcon (Time)

Team of 3; 15 Rounds, alternating full rounds

(5 each)

1 Set of Muscle Ups*

200m Run

1 Set of Muscle Ups

P1: muscle ups/run/muscle ups; P2: muscle ups/run/muscle ups; P3 muscle ups/run/ muscle ups

*If the athlete is able to consistently hit strict

muscle ups, have them perform the first set strict
Feel: Gas

Pacing: Reach

Target Score: 20-30 Minutes depending on muscle up size. We’re looking for anywhere from 2-5 reps per set of muscle ups.

Firebreather Score: on the lower end of the target time, with 3+ muscle ups on each set.


– Muscle ups: Strict low ring muscle up or jumping ring muscle up (aim

for 3-5 reps per set) CTB Pull Ups, Chin over bar pull ups, banded pull ups or ring rows

– Run: 400m C2 Bike or .5/.4K AAB, or 80 Double Unders, avoid Row/Ski

if at all possible

Coach’s notes: athletes with only muscle up singles may make 2 attempts at muscle ups per round, however be mindful of the time it takes them to do so. You may also allow athletes to do a muscle up, then a few reps of a scaled movement, or mix and match. Athletes do not have to perform the

same number of reps on either side of the run, so encourage athletes who have muscle ups to do a slightly bigger set to start while they’re fresher.

SCOR: Metcon (AMRAP – Rounds and Reps)


5 Push up

5 Sit up

5 Goblet Squat

5 KB Swing