CrossFit TTG – CrossFit


400m Run

20 Leg Swings, per leg (Front-to-Back)

20 Empty Bar RDLs

20 Scap Push Ups


2:00 Wrist Stretch

1:00 Handstand Hold

A: Metcon (Time)

1:00 Shoulder Taps from High Plank

Rest 1:00

:30 Handstand Hold

Rest 1:00

1:00 of Shoulder Taps from HS Hold

Rest 1:00

1:30 of Freestanding HS Practice

The purpose of the freestanding HS practice is to further familiarize athletes with finding their balance upside down.
Stimulus: Technique/For Quality

Rest: As Needed

Coach Focus: This is a forced warm up for the MetCon that follows. However, because this is meant to be skill work, coaches should work with their athletes to gain confidence upside down. You may substitute the written warm up for a variation of the HS Walk Teaching progression found in the video below!

Additional Notes/Resources: Handstand Walk Teaching Progression!


B: Metcon (AMRAP – Rounds and Reps)

Every 3 Minutes for 18 Minutes

300m Run


AMRAP in remaining time

7 Deadlifts 135/95lbs

25′ HS Walk

Pick up where you left off every time you get back to the AMRAP. One score of rounds+reps.
Feel: Cardio

Pacing: Sustain

Target Score: 9 Rounds Total (note, scores will vary significantly based on run speed and scaling. Scale to meet the stimulus, not these scores).

Firebreather Score: 15+ Rounds Total


– Run: Should not exceed :90 or distance should be reduced

– DL: Unbroken, broken up only for strategic purposes.

– HS Walk: 2 Wall Walks = 25’ HS Walk. Perform the Open Standard for the Wall Walk (RX or Scaled, based upon competency), or :15 HS Hold per 25’ HS Walk.

Coach Focus: Watch athlete’s lumbar spines very closely with these light deadlifts. In our experience light deadlifts cause as many, if not more, injuries due to the lack of respect for the barbell when it’s lighter.

SCOR: Metcon (Time)

7 Rounds (26M Cap)

20 Shoulder Taps

200M row

10 Deadlift 135/95