CrossFit TTG – CrossFit


2:00 of Banded Hamstring Stretch



Box Jump (Step Down)

Single DB Thruster (Split each round in


Calorie Row

A: Metcon (Distance)

3 Rounds

1:00 Max Distance HS Walk

Rest 1:00

1:00 Max Rep Shoulder Taps

Rest 1:00
Stimulus: For Quality/Accessory

Rest: As prescribed

Coach Focus: Cue athletes to work on stacking their joints when inverted.

No scorpions!

B: Metcon (Distance)

8 Rounds

1:15 on, :45 off, Row for Distance

R1-2: 20-23 SPM

R3-4: 24-26 SPM

R5-6: 27-30 SPM

R7: 31+ SPM

R8: Open (athlete’s choice)
Feel: Conditioning

Pacing: Reach

Target Score: 325m/275m+ Each Interval

Firebreather Score: 375m/325m+ Each Interval

Coach Focus: Consistent, quality stroke. Athletes should keep their

damper the same and adjust the strength of their pull unless on a C2

bike, in which case their damper should start higher and decrease as the

RPM requirement increases. Rowing Tips – Fluidity of Movement


– Ski Stroke Ratings

– R1-2: 26-29 SPM

– R3-4: 30-32 SPM

– R5-6: 33-37 SPM

– R7: 38+ SPM

– R8: Open (athlete’s choice)

– C2 Bike

– R1-2: 75-80 RPM

– R2-3: 80-85 RPM

– R4-5: 85-90 RPM

– R7: 90+ RPM

– R8: Open (athlete’s choice)

SCOR: Metcon (AMRAP – Rounds and Reps)

5AMRAP x 3

10 DB Thruster

10 Alt DB Lunges

50′ OVHD walk

R2 Min