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