The Hidden Art of Skill Development in CrossFit: From Limiter to Weapon
Skill work in CrossFit is often treated like an afterthought, something to “clean up” once strength and conditioning are in place. But in ...
Resurgence means to rise again. After a long cycle of working on limiters and base building, we’re shifting the focus back to full lifts and classic conditioning/benchmarks. This is a shorter cycle with a focus on rebuilding strength in oly lifts, refining skills, and getting back to training with your community with purpose and energy.
Cycle Dates: Weeks of Jul 21, 2025 – Sep 8, 2025
This is the TTT AFFILIATE Resurgence Cycle Overview.
Click here to view the TTT COMPETE Resurgence Cycle Overview.
Click here to view the TTT60 Resurgence Cycle Overview.
Click here to watch the Cycle Overview Video w/ TTT Coach Mike McGoldrick
Click here to view a SAMPLE WEEK for each path
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Starting with this upcoming block, the Fitness Path will now be integrated into the Competitive Path. You’ll still see fitness-minded options and modifications, just now streamlined into one path for easier delivery and implementation.
In addition, we’re thrilled to introduce a brand new offering: the TTT Affiliate Axis Path.
To summarize the changes:
Designed for gyms with a more competitive training environment, this path includes high-skill gymnastics progressions, Olympic lifting, and met-cons tailored for those aiming to perform well in the CrossFit Open at an amateur level. Expect workouts with machines, barbell cycling, gymnastics, and classic CrossFit-style elements commonly seen in qualifiers and competitions.
It also includes daily fitness-based options for gyms where high-skill or competitive movements and intensity aren’t the priority. These versions maintain progression and challenge, but are less aggressive in design. All sessions are built to keep in mind gyms with limited space and equipment.
The TTT Axis Path is a balanced training system that blends power and hypertrophy-based strength progressions with high-variety conditioning. Inspired by our individual TTT Blended Path, Axis follows a structured group model that includes hypertrophy training, structural balance, and mixed conditioning—featuring muscle endurance training, aerobic endurance sessions, and classic CrossFit-inspired metcons.
It can be used as a standalone group program or as a flexible resource to cherry-pick sessions based on your gym’s structure and member needs. Built to keep members engaged, progressing, and having fun.
Week 1: 7/21/25 – Acclimate to strength progressions + “ChrisTTTine” Cycle Test + “Lazar” Tribute WOD
Week 2: 7/28/25 – Clean & Jerk Week 1 + ”High Voltage” TTT Benchmark
Week 3: 8/4/25 – Clean & Jerk Week 2 + Deadlift/Box Jump Density Progression
Week 4: 8/11/25 – Back Off/Bring A Friend Week! + #tttTD300!
Week 5: 8/18/25 – Clean & Jerk Week 4 + Row Biased/Deadlift Progression
Week 6: 8/25/25 – Clean & Jerk Week 5 + Annual “Helen” Retest
Week 7: 9/1/25 – TTB & “ChrisTTTine” Retest + Ruck Challenge
Week 8: 9/8/25 – Clean/Jerk & 1RM Pull-Up Retest + 6th Annual TTT Super Summer Sizzler Comp!
– Clean and Jerk 1RM
– Weighted Pull-Up 1RM
– Max Toes to Bar/Toes to Bar Strength
– “ChrisTTTine” Benchmark
– Annual “Helen” Retest
– TTT Benchmark “High Voltage” Retest
– Lazar Dukic Tribute Workout – Week 1, Jul 26th
– CrossFit Games – Week 2, Aug 1-3rd
– Bring a Friend Week scheduled on Week 4, Aug 11th
– Masters/Teens CrossFit Games on Week 5, Aug 21-24th
– Ruck Challenge on Week 7, Sunday Sep 7th
– 6th Annual TTT Super Summer Sizzler Partner Comp – Week 8, Sep 8th
Planning a specialty class is a powerful way to engage your members, offer targeted development, and bring variety to your gym’s programming. Whether you’re aiming to build community, prepare athletes for competition, or create an additional revenue stream, specialty classes provide a focused solution. We’ve expanded our plug-and-play library to include new additions like a Group Ruck Program and Phase 2 of our Olympic Lifting series, alongside Hyrox prep, gymnastics skill work, strength development, and more. Each program comes with detailed coach’s notes and instructional videos. Check out the full list and choose what best fits your gym’s goals.
👉Click Here for the Specialty Classes
| What strength blocks will there be? How often will it be done, and what will be the big overarching goal? |
| The Resurgence Cycle brings a renewed focus on Olympic lifting, strict gymnastics, and balanced strength development. We’ll continue alternating between A and B weeks to build variety while giving members consistency they can trust. This cycle also includes a linear Clean & Jerk progression leading into a 1-rep max test.Monday follows a Clean & Jerk linear progression, building toward a 1-rep max with an emphasis on technical consistency and progressive loading. Tuesday alternates between Toes-to-Bar strength and grip endurance on A weeks, and Weighted Pull-Ups on B weeks to improve strict pulling strength. Wednesday includes a skill/coaching focus into a met-con on A weeks, and dedicated Bench Press strength work on B weeks. Thursday rotates between Weighted Pull-Ups on A weeks and Core/Compression training on B weeks to improve midline strength and gymnastics control. Friday features Snatch complexes on A weeks and Overhead Squat/Back Squat strength development on B weeks. Saturday is an overflow strength day targeting strict pulling, lunging, horizontal pressing, or any missed elements from the week. For those implementing the Fitness Path Options, this split is designed to build foundational strength with a consistent weekly rhythm. Mondays alternate between Front Squats (A Week) and Cleans (B Week) to reinforce leg strength and barbell mechanics. Tuesdays, Thursdays, and Saturdays follow the same structure as the Main Path, offering exposure to skill work, pulling strength, core training, and overflow movements. Wednesdays focus on upper body pressing strength or bodybuilding-style accessory work to improve shoulder function and upper body balance. Fridays target lower body development with RDLs and hinging variations (A Week) and squat variations (B Week) to round out the week. |
| What will conditioning/metcons look like? Time domains, tests/retests? |
| The Resurgence Cycle is here! Designed to rebuild aerobic power and reintegrate skills into conditioning workouts after a heavy limiter-focused phase. This cycle also prepares members for a series of classic CrossFit Benchmarks and ends the cycle with our 6th Annual TTT Super Summer Sizzler! This year, we’re bringing back a partner variation to have a strong community feel. Here’s how our conditioning days are structured:Monday – High Power Intervals, Low Squat Volume – Fast-paced conditioning with reduced squat loading to improve turnover, power output, and speed under fatigue. Tuesday – Longer Time Domain, Low Skill Conditioning – Simple, sustainable metcons that build aerobic capacity without complex skills—great for consistency and pacing. Wednesday – Mid-Range Aerobic Power or Higher Skill/Bottlenecked Workouts – Moderate-length workouts that challenge pacing and technique under fatigue with more advanced movements gymnastics & barbell cycling. Thursday – Long Aerobic Intervals, EMOMs with Blended Skills & Isometrics – Controlled pieces combining aerobic volume with skill exposure, core stability, and body control. Friday – Benchmark Progressions or Throwdowns – Rotating tests like Helen, ChrisTTTine, or fun challenges from the coaching staff to bring the heat each week. Saturday – Longer Partner Workouts, Varied Format – Community-style workouts that are longer, fun, and built for teamwork—perfect to close out the week. Sunday – Ruck Volume – Optional loaded aerobic work to build durability, improve posture, and increase low-impact endurance. |
| Will there be skill progressions? What will be the main goals for different skill levels? Time frame, how often, tests? |
| This cycle’s extra credit shifts back to a blend of gymnastics skills, bodybuilding strength and base engine development. We include elements to support members’ goals to continue to train skills like ring muscle-ups, pistols, jump rope skills, and running/machine volume. You’ll see high-skill work, volume accumulation, and focused drills to help build capacity in movements that don’t always get attention in class.Monday kicks off the week with dedicated Ring Muscle-Up skill work, focusing on positions, transitions, and building confidence on the rings.Tuesday alternates weekly between pistol squat technique (A week) and jump rope skill development (B week), targeting control, coordination, and unilateral strength.Wednesday is a lower body bodybuilding day, expect quad pumps, lunges, accessory work to build some extra muscle in the lower body.Thursday continues to rotate between upper and lower body sessions from our Movement & Mobility Path, written by on-site PT and coach Kyle Habdo, focusing on joint health, control, and recovery.Friday alternates between 5K run progressions (A week) and mixed machine endurance using the Echo Bike and Rower (B week), helping build aerobic capacity and pacing.Saturday brings in our upper body bodybuilding split, with pressing, arms, and upper back work to round out the training week with a little more hypertrophy work to build some extra mass in the upper body |
| What will the strength & conditioning focus be? |
| This cycle will follow an alternating A/B week structure that blends strength progressions with high-variety conditioning. On Mondays, squat and press strength alternate weekly alongside mixed strength circuits designed for hypertrophy and structural balance. Tuesdays & Thursdays will include longer conditioning days. Some days with mixed movements & carries, and some days with cyclical only options such as running and rowing. We’ll do a simple row/burpee test/retest as one of our cycle targets. This is a similar test as “Tube Man” that’s performed in our TTT Endurance & TTT Compete paths. Wednesdays focus on targeted speed and explosive development with the barbell, followed by extended power and power-endurance intervals that include machine sprints and upper or lower body plyometrics. Fridays will include upper body pull strength work alternating weeks with lower body hinge & core work paired with high-intensity mixed intervals to build engine and stamina. Several of these strength-biased days will include optional accessory work focused on delts, glutes, or hamstrings for added volume. Each cycle is capped off with classic CrossFit-style partner workouts and ruck volume for grit, teamwork, and fun during the weekends. NOTE – This path will be more focused on GPP than linear progressions, and therefore, you will not see as many test/retests built in each cycle. Instead, you will find benchmarks over the course of the program for people to get regular checkpoints on their progress. |
| Strength / Skill: | Metcon: | Fitness | Extra Credit: | TTT Axis Daily Split | |
| MON | Clean & Jerk Linear Progression | High Power Intervals – Low Squat Volume | A Week – Front Squat B Week – Cleans | Ring Muscle Up Skill | A Week – Squat B Week – Press + Mixed Strength Circuits |
| TUES | A Week – Max TTB Strength/ Grip Endurance B Week – Weighted Pull-Ups | Longer Time Domain – Low Skill Conditioning | Same | A Week – Pistol Tech B Week – Jump Rope Skill | Endurance – Blend of Machines & Mix Movements |
| WEDS | A Week – Skill/Coaching into Met-Con B Week – Bench Press Strength | Mid-Range Aerobic Power or Higher Skill/Bottlenecked Workouts | Upper Body Pressing Strength or Bodybuilding | Bodybuilding – Lower Split | A Week – Power Expression B Week – Upper Body Pull Strength + Mixed/High Intensity Intervals |
| THUR | A Week-Weighted Pull-Up B Week – Core/Compression | Long Aerobic Intervals, EMOMs w/ Blended Skills & Isometrics/Holds | Same | Movement & Mobility Path – Rotation of Upper & Lower Body Focus | Endurance – Mixed Machines/Running |
| FRI | A Week – Snatch – Complex B Week – OHS/BS – Strength | Various Progressions for Helen/ChrisTTTine Benchmark OR Throwdowns | A Week – RDL’s & Hinging B Week – Squat Variations | A Week – 5k Run Progressions B Week – Echo/Row Mixed Endurance Progressions | A Week – Upper Body Strength B Week – Lower Body/Core Strength + Mixed Strength Circuits |
| SAT | Overflow Day*Strict Pulling, Lunging, Horizontal Press, anything not hit in the week | Partner workout! Longer Partner Workouts Varied In Format | Same | Bodybuilding – Upper Split | Optional Strength – Mix of Shoulders/Delts or Glutes/Hammy’s + CrossFit Style Partner Workouts |
| SUN | None/Active Recovery | Ruck Volume | Same | None | Ruck Volume |
