CrossFit TTG – CrossFit


Alternating EMOM for 9 Minutes

1 – :45 Double Unders/Double Under Practice

2 – 5 Scap Push Ups, 5 Scap Pull Ups, 5 Kips

3 – :30 Pause OHS*

*Start with the empty bar and add a small

amount of weight each round

B: Interval Test (AMRAP – Rounds and Reps)

AMRAP 25 Minutes

3 Wall Walks

5 Overhead Squats 155/105lbs

15 Toes to Bar

5 Overhead Squats 155/105lbs

3 Wall Walks

Rest 2:00
Feel: Muscular Overload

Pacing: Sustain

Target Score: 5+ Rounds

Firebreather Score: 7 Rounds


– Wall Walk: Perform the Open standard scaled version of the wall walk or, if inversion isn’t possible, perform 15 push ups for

each set of 3 wall walks.

– OHS: Reduce loading to keep sets UB with full ROM.

– Toes to Bar: kipping knee raises

Coach Focus: remember that when it comes to a “test”, we want to allow athletes to challenge themselves a bit even if it means they get stuck. If this were an Open workout, an athlete would likely choose between the Rx and Scaled version, and for scaling, we recommend:

– Wall Walks: Open standard scaled wall walks, or 15 push ups per

set of 3 wall walks (if inversion isn’t possible)

– OHS: Weight Modification: 115/75lbs

– Toes to bar: Hanging Knee Raises

SCOR: Metcon (Time)

For time (22Cap)

200 Mt climbers

100 Goblet Squats (35/25)

Every transition or break 50′ OVHD farmers walk KB