4/9/21

CrossFit TTG – CrossFit

Warm-up

5:00 Machine

25’ Toes only Walk

25’ Heels only Walk

50’ Monster Walk

50’ Duck Walk

25’ Inch Worms

25’ Bear Crawl

Then

20 Leg Swings (Front to Back, 20 per leg)

20 Leg Swings (Left to Right, 20 per leg)

A: 5k Run (Time)

Max Effort 5k Run
Feel: Conditioning

Pacing: Reach

Target Score: 21-35 Minutes

Firebreather Score: Sub-20 Minutes

Scaling

– Run: 5K Row, 10K C2 Bike, 12K AAB

– Run Distance: Reduce to allow athletes to complete their

prescribed distance in 35 minutes or less (4K or 3K, for

example).

Coach Focus: A difficult task at any affiliate is getting

athletes to “buy in” on a running/rowing only class. One of

our favorite tactics is to use competition to encourage

athletes to push harder than they want to. For example, pair

athletes of similar ability up and allow one partner to start

:30, :60, :90, or 2:00 after the first partner and instruct

partner 2 to chase down partner 1