CrossFit TTG – CrossFit


400m Run

10 PVC Pass Throughs

20 PVC OH Lunges

10 PVC Pass Throughs

:15 Bike Sprint

A: Pause Split Jerks

On a 15 Minute clock

2 Pause Split Jerks

Athlete will pause in the dip and in the catch before bringing their feet together. They may go heavy as long as both objectives are met
Stimulus: Technique

Rest: As needed between sets

Coach Focus: There are not a prescribed sets and reps for this session.

Athlete should be instructed to rest as they need with the goal of hitting at least 5 sets of 2 during the working window. Athletes with less

experience can be told to perform more sets, as their loading will likely be

lower than experience athletes. Coaches note that there are two pauses

on each rep.

B: Metcon (12 Rounds for time)

Every :90 for 18:00

10/6 Calorie AAB Sprint
Feel: Gas

Pacing: Send

Target Score: Sub-:20 each round

Firebreather Score: Sub-:15 each round


– Keep the calorie count sprint-y every round.

Coach Focus: Bike sprint days often leave athletes very anxious so it’s important to remind your classes why we do Bike Sprints. The reason?

They are extremely effective at revving up your metabolism, they develop

our fast-twitch muscle fibers, and they ensure that your “sprint gear” is

finely tuned.

SCOR: Metcon (Time)

For Time (25 Cap)

3 Rds

200M run

15 DB Press

Rest 1 Minute

3 Rds

20 DB DeadLift 20/10

20 Jump Rope

20 Ring Row