1/12/2022

11
Jan

1/12/2022

CrossFit TTG – CrossFit

Warm-up

2:00 Row/Ski @ Moderate Pace

1:00 Banded Good Mornings

1:00 Banded Pull Downs

1:00 Single Unders

2:00 Row/Ski @ Workout Pace

A: Metcon (Time)

For Time (33 Minute Cap)

5K Row or Ski*

Every 3 minutes, starting at 3:00, perform 60

Double Unders
Feel: Cardio

Pacing: Sustain

Target Score: Finish in 10/11 intervals or less

Firebreather Score: Finish on the 7/8th interval

Scaling

– Machine: 10K C2 Bike or 12K AAB

– Double Unders: Should not exceed :45 of work in any round

Coach Focus: Athletes should have 2+ Minutes per interval to accumulate meters, with the goal of trying to hold a consistent distance from round to round. Coaches should allow athletes to accumulate double unders for a minimum of :45/round rather than capping at a lower number. This workout will take some time to complete so time management today will be key. Men and women complete the same distance, as 5k is a standard across the board.

SCOR: Metcon (No Measure)

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