CrossFit TTG – CrossFit


Every 2 Minutes for 8 Minutes

100m Run

10 Plank Transitions

In the remaining time of the interval, perform

a max duration arms up plank (top of the push


A: Metcon (AMRAP – Reps)

2x :10 Ring Support Hold

2×3 Ring Dip Negatives w/ Pause in the



EMOM 8 Minutes

3-8 Ring Dips

Athletes who cannot perform full ROM unassisted strict dips should perform strict ring dips with band assistance or a push up variation.
Stimulus: Strength Accessory

Rest: As prescribed

Coach Focus: Upper body gymnastics pressing is a focus for this phase and the ring dip is both an excellent expression of this

strength as well as a great way to improve that strength. Step 1 for all athletes is maintaining stability on the rings throughout the entire ROM. Step 2 is ensuring full ROM is achieved, do not allow your athletes to shorten their ROM.

B: Metcon (Time)

3 Rounds (15 Minute Cap)

30 Shoulder to OH 95/70lbs

20 KB Swings 53/35lbs

10 Bar Muscle Ups
Feel: Muscular Overload

Pacing: Sustain

Target Score: 9-15 Minutes

Firebreather Score: Sub-9 Minutes


– STO: 1-3 Sets

– KB Swing: 1-2 Sets

– BMUs: 1-4 sets if possible, or should never exceed 2:00 to complete a round. Modify by reducing reps or scale to Chest to Bar pull ups first, then Chin Over bar (most difficult pull up

variation an athlete can perform).

Coach Focus: Today’s class should focus on the Ring Dip work which will leave very little time to talk about Bar Muscle Ups, so

tell athletes their scaling options at the beginning of class.

SCOR: Metcon (Time)

7 Rounds (23 Min Cap)

6 Alt DB Strict Press

4 Dips ( or support Hold 5 Seconds)

20 Mt Climbers

6 Sit Ups