CrossFit TTG – CrossFit


400m Run

2:00 Banded Glute Activation


AMRAP 5 Minutes

10 Cossack Squats

10 Spiderman Lunges

5 Tall Box Jumps

A: Pause Back Squats (5×5 AHAP)

5×5 AHAP

Full pause in the bottom each rep. Start at

roughly 60% and add weight each set.
Stimulus: Heavy

Rest: 2-5 Minute between sets

Coach Focus: As your athletes stand from their squats, pay close attention to the relationship between their hips and their shoulders. If your athletes hips rise before their shoulders do (stripper squat), reduce the loading and work to fix this.

B: Metcon (11 Rounds for time)

EMOM 8 Minutes

200m Run

If a round is failed, rest the following round

and add the incomplete round to the end. 11

round cap.
Scoring: Add time for each round. If no rounds are failed and you end the workout at round 8, you will score 0 seconds for rounds 9, 10, 11

Feel: Cardio

Pacing: Reach

Target Score: Finish all 8 Rounds with no failed rounds

Firebreather Score: Sub-:45 per round, or at faster than PR 1 Mile pace.


– Run: If running isn’t an option, a 200m Row or 400m C2 Bike is a comparable substitution. Reduce distance for reconditioned athletes so that they can run a consistent distance each minute.

Coach Focus: Goal is to have athletes run an 8:00 mile in an EMOM format. If an athlete fails to complete a round, have them rest the subsequent round and then add the incomplete round to the end. 11 round cap.

SCOR: Metcon (No Measure)

Follow the CF track