CrossFit TTG – CrossFit


Every 2 Min for 6 Min

:20 Bike (Aggressive pace, but not a


16 Step Ups

12 Jump Squats

Perform a squat hold in the remaining



1 Min Pigeon Stretch

A: Back Squat (5-5-5-5-5*** See Notes Start at 70% Build )

Immediately after each set of squats,

perform a :10 “rolling sprint” on the AAB


Rest 3-5 minutes after the bike sprint.

Stimulus: Heavy, beginning roughly around 70% of the athlete’s 1RM.

Rest: 3-5 minutes between sets.

Coach Focus: All 5 sets are meant to be challenging and should start

around 70-80% of the athlete’s 1RM depending on the athlete. Athletes

should build across their sets, choosing to end at a 5RM if they feel good.

Additional Notes/Resources: A “rolling sprint” is where the athlete takes

2-5 seconds to steadily accelerate the bike, and then fully sprint for :10.

The purpose of this is to prevent larger athletes from stepping down

excessively hard on the pedals damaging the bike, and to allow smaller

athletes to get the bike up to speed, enabling them to truly sprint for :10.

The idea is that athletes use a lot of musculature in the back squats, and

then are able to hammer the bike for maximal wattage

A2 : Metcon (Calories)

Total Calories In the :10 Sprint effort

SCOR : Metcon (Time)

5 Rounds (20 Cap)

20 Goblet Squats (50/35)

15/12 Cal Row

10 Dumbell Snatch