CrossFit TTG – CrossFit


2:00 Pec Mash, per side


AMRAP 6 Minutes

500/450m Row

50 Plate Hops

10 Push Ups w/ a twist

If any time remains on the clock, row the remainder

A: Metcon (AMRAP – Reps)

2x :10 Ring Support Hold

2×3 Ring Dip Negatives w/ Pause in the Bottom


EMOM 6 Minutes

4-10 Ring Dips

Athletes who cannot perform full ROM unassisted

strict dips should perform strict ring dips with band

assistance or a push up variation.

Refer to Thurs. Aug 12th and attempt to accumulate

slightly bigger sets for 2 fewer minutes than last

Stimulus: Accessory

Rest: As needed

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.

Additional Notes/Resources: Athletes who can perform some ring dips but will struggle to do so under intensity in the workout should dedicate their focus to accumulating ring dips in the EMOM, and then modifying the workout to allow for intensity.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 24 Minutes with a partner:

6 Ring Dips

30 Double Unders

3 Sandbag Cleans 150/100lbs

Athletes switch every 2 rounds. Partner 1 performs 2

rounds, then partner 2 does 2 rounds.
Feel: Gas

Pacing: Reach

Target Score: 2 rounds take an athlete 1:30-2:00 minutes each working period.

Firebreather Score: 2 rounds takes an athlete 1:30 or less each time.


– Ring Dips: 1 set to begin, then possibly 2 quick sets. May reduce reps (floor of 3 with full ROM) or scaled to jumping ring dips or bench/box dips.

– Double Unders: :30 Cap on each round. Reduce reps if needed or scale to singles. May use a heavy jump rope if available for singles.

– Sandbag: should not exceed :30 of work.

Coach Focus: Most athletes will be able to get on the rings in some capacity for the skill work. Athletes who aren’t able to safely perform full ROM ring dips under fatigue (in the MetCon) should get their ring work in during the skill portion, and then scale the Ring dips in the workout to bench/box dip.

Additional Notes/Resources: 2 Ways to Scale Ring Dips (jumping ring dips work great for today!)

SCOR: Metcon (No Measure)

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