CrossFit TTG – CrossFit


30 Band Pull Aparts (15 palms up, 15 palms down)



AAB Calories (10-6-4 for females)

DB Push Press

A: Metcon (AMRAP – Rounds)

AMRAP 7 Minutes

Max Sets of 3 UB Strict HSPU
Score: Each round is the successful completion of your set of 3 UB Strict HSPU

Stimulus: Stamina

Rest: As little as possible between sets

Coach Focus: For athletes with the ability to perform consistent strict HSPU, 3, 2, or 1 reps is 100% acceptable. For athletes without the ability to do SHSPU, consider scaling to a small set of kipping HSPU or modifying to push ups for athletes without HSPU.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes

10 KB Swings 53/35lbs

5 Box Jump ATWOs 24/20″

10 HSPU*

5 Box Jump ATWOs 24/20″

*HSPU Should be 1 set
Feel: Cardio

Pacing: Sustain

Target Score: 6-9 Rounds

Firebreather Score: 10+ rounds


– KB Swings: 1 Set Every Round.

– HSPU: 1-2 sets every round. If athletes cannot routinely perform at least 5 kipping HSPU, scale to Push Ups. Reduce reps slightly if an athlete can perform some HSPU, but if 10 is a big number.

– Box Jump All the way over: Use the tallest box that is safe and keeps athletes moving.

Coach Focus: To meet today’s stimulus it is imperative that each portion of today’s MetCon is something the athlete can do unbroken and quick. We do not want any of the 3 movements to put the brakes on an athlete’s workout.

SCOR: Metcon (2 Rounds for reps)


10 Ring Row

10 DB Snatch

Rest :30

When Finished rest 3 Min into


10 DB Hang Clean

10 Push up