CrossFit TTG – CrossFit
1:00 per side, Wrist Stretch
1:00 Deadhang from Pull Up Bar
50/40 Calorie Row (3 minute cap)
3 Wall Walks
A: Ring push ups (Every 3 Minutes for 12 Minutes 1 Max Set )
Rest: As prescribed
– Rings should be set nearly as low as possible. To scale athletes difficulty, they can walk forward so the rings are higher off the ground, or perform ring push ups from their knees. If modified, full ROM ring
push ups are not possible, push ups on a soft/squishy surface can replicate the instability of rings. Otherwise, scale to regular push ups.
B: Metcon (Time)
EMOM, Until 30 Wall Walks are completed:
7 Hang Power Cleans 95/65lbs
Max Rep Wall Walk
15 minute time cap
Feel: Muscular Overload
Target Score: 8-14 Minutes (2-3 climbs per minute)
Firebreather Score: Sub-7 Minutes (4-5 climbs per minute)
– Wall Walk: Use the CrossFit Games Open Modification for less conditioned athletes.
– Hang Power Clean: Should never be more than 1 easy, quick set. Should
be completed in 7-12 seconds or less each round.
Coach Focus: The hang power clean is meant to be a mild inconvenience before each set of wall walks. It is absolutely critical that the weight in the hang power clean stays low enough that it does not “eat up” too much time in the working window.
SCOR: Metcon (Time)
4 Rounds (15 cap )
6 DB Clean
5 Push ups
10/ 8 cal ski
Athletes do the skill work before the metcon.