CrossFit TTG – CrossFit


400m Run (Get faster every ~200m)


2:00 Mash Calves. Per side

20 Leg Swings per leg (front to back = 1)

50m Lateral Shuttle (25m in each direction)

25m Butt Kicks

25m High knees


4 Rounds

100m Flying Sprint

R1&R2: 75m to build, 25m sprint

R3&R4: 50m to build, 50m sprint

Walk back to the start as rest

A: Metcon (12 Rounds for time)

Every 2 Minutes for 24 Minutes

Sprint 50m

Rest the remainder of the interval

The goal is for every round to be an all out sprint.
Feel: Gas

Pacing: Send

Target Score: Sub:-10 seconds per sprint, but at maximal output.


– Preserve the sprint stimulus. 10/8 Calorie Row Sprint,

8/6 Calorie AAB Sprint

Coach Focus: 12x50m is a hefty dose of volume so the front half of class MUST be able prepping athletes for intensity.

Reiterate the importance of the warm up so athletes reduce their risk of injury. Following this session coaches should prioritize calves, hamstrings and hip flexors in their cool down. This day will mess people up if you do not properly

warm up and cool down your athletes.

SCOR: Metcon (Time)

Every :90 sec for 15 Min

8 KB swing (american)

6 Goblet Squat


50 Calories on the bike (24M Cap)
On a Running clock you will do the work perscribed and rest the remainder of the :90 seconds. After you finish you will then complete 50 cals on hte AAB for a totall time. Start at the 15M mark.