CrossFit TTG – CrossFit


:90 Deadhang from Pull Up Bar

500m Row or 400m Run

:30 Handstand Hold

500m Row or 400m Run

:90 Plank

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 24 Minutes

15/10 Calorie Row

25′ HS Walk or 2 Wall Walks

50′ Farmers Carry 50-100lbs/hand
Feel: Muscular Overload

Pacing: Sustain

Target Score: 8 Rounds

Firebreather Score: 12+ Rounds, depending on DB weight


– Row: 200m Run

– HS WalK: 2 Wall Walks

– Farmers Carry: AHAP but able to walk 25’ UB. Rx athletes should be close to 100/70lbs in each hand. Use DBs, KBs,

Barbells, or Farmer’s carry handles.

Coach Focus: This triplet will surely tax your athletes full body and grip, which is the intent. The pace for this entire workout is methodical. Consistency from round-to-round is the goal.

Logistics: If possible, set up 3 areas within your space. One for machines, a 25’ section for HS walks and a 25’ section for the carries. Set all farmer’s carry implements on the start line of one

of the two 25’ lengths and force athletes to carry out and back. The other 25’ section should be empty for HS walks. Consider that athletes will spread out fairly quickly in this workout and that the carry won’t take very long, so athletes can share and use different implements for the carries each round.

SCOR: Metcon (AMRAP – Rounds and Reps)


15/12 Ski

25′ OVHD plate carry

50′ Farmers walk

15 Ground to OVHD (plate)