CrossFit TTG – CrossFit


Every 2:00 for 8:00

10 Box Step Ups

8 Jump Squats

6 Ring Rows

4 Barbell Good Mornings

2 Burpee Box Jump Overs

A: Metcon (AMRAP – Reps)

Muscle Up Skill session (Rings)

3 Rounds

2 Kip Swings into 2 turn overs*


4 Rounds

1-3 Muscle Ups**

*Scaled athletes practice 5 kip swings

**Scale athletes practice turnovers on low/high rings
Stimulus: For Quality/Technique

Rest: As needed

Coach Focus: We are looking to increase your athletes comfort with being on the high rings and teach them how to be proficient in the mechanics of turning over on the rings.

Additional Notes/Resources:

*Scaled athletes practice 5 kip swings

**Scale athletes practice turnovers on low/high rings

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 5 Minutes x 3

21 Burpee Box Jump Overs 24/20″


AMRAP in remaining time:

9 Deadlifts 185/125lbs

3/2 Muscle Ups

Rest 3:00 between AMRAPs. Continue where you left off in the AMRAP each new interval.
SCORE is rounds and reps accumulated of the DL and MU

Feel: Gas

Pacing: Reach

Target Score: 6-10 Rounds of the AMRAP

Firebreather Score: 12+ Rounds of the AMRAP


– BBJO: Scale to ensure <2:00 per round on BBJO.
– Deadlifts: may be strategically broken into 1-3 sets, however the weight should be something an athlete could easily do for 9

unbroken reps under fatigue.

– Muscle ups: 1 set per round, Scale to Burpee CTB or Chin over bar pull ups

Coach Focus: Refine your athlete’s BBJO technique to keep them as fresh as possible of the AMRAP that ends each round. When getting to the AMRAP every athlete should be able to get 2+ rounds.

SCOR: Metcon (Time)

5 Rounds (25Cap)

8 PVC jump over 20/16″

10 Cal Row

50′ Bear Crawl

50′ OVHD walking Lunge (alt 25′)