CrossFit TTG – CrossFit


2:00 Elevated Puppy Dog


400m Run

20 Box Jumps

18 Scap Pull Ups

16 Scap Push Ups

14 Gymnastic Kips

12 DB Push Presses

10 Burpee Box Jump Overs

A: GHD Hip Extension (AMRAP – Reps)

For Quality

5×10 GHD Hip Extension
Stimulus: For Quality/Accessory

Rest: As Needed

Coach Focus: Athletes should be instructed to keep their midline braced

throughout the entire range of motion with the goal of only moving at the

hip joint.

Additional Notes/Resources: Athletes may hold a plate for added resistance. This can be done before or after the MetCon.

B: Metcon (Time)

For Time (16 Minute Cap)

40 Bar Muscle Ups

60 Deficit HSPU 2/1″

Partition as desired
Feel: Muscular Overload

Pacing: Sustain

Target Score: 10-16 Minutes

Firebreather Score: Sub-10 Minutes


– Bar Muscle Ups: Any Bar muscle up option that allows athletes to work

towards unassisted BMU, or scale to Chest to Bar Pull Ups or Chin Over Bar Pull Ups, do not add reps.

– Deficit HSPU: Remove deficit before reducing reps. If necessary, reduce reps to 30-40. Scale to Seated DB Strict Presses w/ DBs or Push Ups if HSPU aren’t realistic.

Coach Focus: For athletes who can do both of these high skill movements, they should have challenging version that will teeter on the line of Gymnastics accessory rather than a Metcon. For athletes who do

not have these movements, the most difficult version of each movement will be appropriate I(e.g. Chest to bar or chin over bar pull ups and non- deficit HSPU, or push ups. In both cases, quality of movement is paramount. Your fittest athletes may choose to blast through 10 rounds of 4/6 AFAP, or work through this unpartitioned.

SCOR: Metcon (Time)

5×14 Abmat Sit up


FOR TIME (13 Cap)

40 Ring row

60 Push press (2 DB’s)