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
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
Rest the remainder of the interval
The goal is for every round to be an all out sprint.
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.