CrossFit TTG – CrossFit


4 Rounds

:30 Easy Row

:20 Moderate Row

:10 Fast Row


20 Scap Pull Ups

20 Scap Push Ups

A: Metcon (AMRAP – Reps)

5 Big Kips, performed as singles

5 Big Kips w/ Lat Push Down

5 Big Kips w/ Lat Push Down + Knees to Bar

EMOM 4 Minutes

1-3 Perfect Bar Muscle Ups
Feel: Technique

Pacing: N/A

Coach Focus: This is a forced warm up for the bar muscle ups, prioritize quality.

Additional Notes/Resources: Teaching the Bar Muscle Up Kip

B: Metcon (Time)

10 Rounds, alternating full rounds with a Partner

14 Burpee Box Jump Overs 24/20″

10 Deadlifts 245/165lbs

6 Bar Muscle Ups

30 minute cap

Every other round for each athlete is performed in opposite order (e.g. both athletes’ first round is in the order written, then both athletes’ second round goes in reverse order).
Feel: Gas

Pacing: Reach

Target Score: Finish before the cap

Firebreather Score: Sub-22 Minutes


– BBJO: Scale height before reps, as low as a bar facing burpee if needed. Should never exceed :90 of work.

– DL: 1-2 sets – should be doable unbroken but athletes may choose to break up the set strategically.

– BMUs: 1-2 Sets every time. Reduce reps for athletes so they can practice the skill if they have it, otherwise modify to chest to

bar pull ups.

Additional Notes/Resources: Note the order reverses every 2 rounds (after both partners perform 1 round).

SCOR: Metcon (Time)

Skill Kip Swing

3x-5-8 Reps

Banded Dead Hang

3x to Failure

4 Rounds

6 DL-135/95

15/12 Cal AB