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