CrossFit TTG – CrossFit


Every Minute for 3 Minutes

200m Row (progressively faster)


3 Rounds

20 Double Unders (scale to 1:1 singles)

8 Ground to Overhead with Plate

1 Wall Climb

A: Ring Rows (Every 3 Minutes for 12 Minutes 1 Max Rep Set )

Stimulus: Stamina

Rest: As prescribed

Coach Focus: Building competency in gymnastics requires hundreds, if not

thousands, of quality reps, which is what we’re looking for today. Each set athletes should be able to complete 10+ quality reps each set. If you are looking to increase the difficulty for your top athletes, consider elevating the feet on a box or bench.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

60 Double Unders

25′ HS Walk

12 Clean and Jerks 115/75lbs
Feel: Gas

Pacing: Sustain

Target Score: 5+ Rounds

Firebreather Score: 8+ Rounds


– Double Unders: :45 of Double Under practice or 60 Single Unders

– HS Walk: may reduce distance to 5-20’, but should not exceed around :30 or work. Substitute 3 Wall climbs or 50’ Bear Crawl.

– Clean and Jerk: loading should allow your fittest to perform some touch and go reps each round followed by very fast singles, and should be quick singles for

others. Otherwise, reduce loading before reps, each set should not exceed :90

Coach Focus: Each of these movements is very demanding metabolically so it’s important that athletes spend time before the workout refining their technique on each. For the double unders, tell athletes to keep shoulders down and relaxed and

arms tight at their sides. HS Walk, be sure to instruct athletes to stack their joints and not “scorpion” themselves so they can breathe upside-down. Finally, for the

clean and jerks athletes should be able to string together touch-and-go sets so barbell cycling should be addressed prior to starting

SCOR: Metcon (AMRAP – Rounds and Reps)


30 Jump Rope

12 Push Press

8 DB Cleans