CrossFit TTG – CrossFit


4:00 Machine of Choice

:30 Easy,

:20 Moderate

:10 Hard


20 Goblet Squats

15 Kettlebell Swings

10 Cossack Squats

A: Back Squat (3-3-3-3-3)

Start around 75% and add weight each set. If it feels good, go for a new 3RM.

Compare to Sept 30th (we did sets of 5 –

these should be heavier)

Stimulus: Heavy

Rest: As prescribed

Coach Focus: Instruct you athletes to build as heavy as they are ready for today. Coaches should be watching athletes for 1 of 2 things. 1) Loss of midline or 2) stripper squats. Either fault should lead to a reduction in weight to improve mechanics.

B: 1000m Row (Time)

Max Effort 1000m Row
Feel: Gas

Pacing: Reach

Target Score: Sub-3:30/4:00

Firebreather Score: Sub-3:15/3:45


– LOL, nah. Scaling should only be in place of an injury. If so, scale to 1k Ski, 75 Burpees for time, or an 800m Run for time. A 2,000m bike may be subbed, but only as a last resort.

Coach Focus: A 1K Row is a truly painful test that we can help athletes have better success on by giving them a strategy. We suggest the pyramid approach for athletes. Start at an aggressive, but unsustainable pace for the first 250m. Then, settle in for the middle 500m before going for broke on the last 250m.

Additional Notes/Resources: CHALLENGE: SUB 3:00/3:30 WITH A VIDEO SENT TO [email protected] EARNS A SWAG PACK!

SCOR: Metcon (No Measure)

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