CrossFit TTG – CrossFit


2 Rounds

300m Run

8 Light DB Manmakers

Manmaker = Push Up on DBs, Right Arm Row,

Left Arm Row

A: Metcon (AMRAP – Reps)

Ring Dip Skill

3 sets: :02-:05 Ring Support Hold

2 sets: 2-3 Support Holds + Negatives

2 sets: 2-4 Ring Dips

HSPU Skill

– 20 HS Hold

– 3-5 Negatives w/ Tripod Focus

– 3 reps of Head, Butt, Knees

– 1 Set of 3-6 Kipping HSPU

B: Gymnastics Pressing Test: “The Grind Side” (AMRAP – Rounds and Reps)

AMRAP 16 Minutes, climbing the ladder


8 Box Jump Overs 24/20″

2 Ring Dips

8 Box Jump Overs 24/20″

Scaled Version

AMRAP 16 Minutes, climbing the ladder

2 DB Push Press

8 Box Jump Overs 24/20″

2 Push Ups

8 Box Jump Overs 24/20″

*HSPU and RD increase by 2 reps every round. BJO does not increase
Feel: Muscular Overload

Pacing: Sustain

Target Score: Everyone should complete the round of 10 HSPU and 10 Ring Dips

Firebreather Score: Complete the round of 16/16


– Because this is a test, athletes/coaches may choose to challenge themselves with the Rx version or utilize the scaled version provided.

Coach Focus: We want to see your athletes moving at a consistent pace for the duration of this long grind-y workout.

Additional Notes/Resources: The forced warm up is intended to be low volume so athletes don’t burn out but can also re-familiarize themselves with the rings. Athletes who cannot demonstrate stability at the top and bottom of the ring dip, AND who cannot perform at least 5-8 quality ring dips in a row should perform push ups. The HSPU should be done second in case time starts to run out since we

do HSPU frequently. Athletes should be able to perform 10 kipping HSPU when fresh to attempt this workout as written.

Note that upper body stamina diminishes quickly, so when scaling athletes err on the side of easier vs. harder – it will get hard either way.

SCOR: Metcon (AMRAP – Rounds and Reps)


25′ Bear Crawl

25′ Farmers Carry

25′ OVHD walk Lunges 1 DB

25′ Farmers Carry