CrossFit TTG – CrossFit


Every 2 Minutes for 10 Minutes

10 Scap Push Ups

10 Push Ups with a Twist

In the remaining time, C2 Machine for


*Have athletes work to find their MetCon

pace in the warm up

A: Bench Press (7×3. Start around 70% and build)

Stimulus: Heavy

Rest: 2-3 Minutes

Coach Focus: We want our Bench Pressing work to translate to the other pressing movements we perform. For that reason, we want athletes in their normal overhead pressing grip, and we do not want to see athletes using the elasticity of their ribcage to bounce the bar off their chest.

Move with control.

Additional Notes/Resources: Build across all 7 sets

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

12/10 Calorie Row or C2 Machine

12 Unbroken Wallballs 20/14lbs
Feel: Cardio

Pacing: Sustain

Target Score: 6+ Rounds (faster than 1 round every 2 minutes)

Firebreather Score: EMOM or Faster (can anyone do it?)


– C2 Machine: If C2 Machine is unavailable, a 150m Shuttle Run (75m out and back) is a great sub. If using an AAB, modify to 9/7 Calories.

– Wallballs: Scale weight to ensure athletes remain UB. UB means all 12 reps are done with full range of motion and the the ball is thrown to a 10/9’ target every time. If an athlete cannot meet those two requirements for the entire workout, the ball is too heavy for their fitness level.

Coach Focus: Athletes should have a version that allows them to stay UB

for the duration of the workout on the wall balls, so the challenge today are the transitions back and forth between implements. Push athletes to

move faster than they want to.

SCOR: Metcon (No Measure)

Follow the CF track today, Log all your scores there.