CrossFit TTG – CrossFit
400m Row or 800m Bike
2:00 of Pigeon, per side
2:00 of Dragon, per side
A: Metcon (No Measure)
Mobility and soft tissue work
Mobility and soft tissue work to be done before and after today’s cardio piece.
Rest: As needed
Coach Focus: Following “Murph” many athletes will be very, very sore.
Use today as a way to flush the soreness we created yesterday both before and after today’s workout.
B: Metcon (Calories)
Every Minute for 28 Minutes in Teams of 4
(one person on each station)
1:00 Max Calorie Row
1:00 Max Calorie C2 or AAB
1:00 Max Calorie Ski
Walk for 1:00 as rest
Target Score: 10-15 calories per machine, per round if focusing more on
Firebreather Score: 18/15 calories+ per round if focusing more on making
this a full training piece.
– If you do not have multiple machines available consider alternating back and forth between walking and 1:00 on a machine
Coach Focus: Muscular contraction via cardio is going to be the best
recipe for recovery from “Murph”. For athletes who did not participate in
Murph or simply want to push themselves a little more, today is a great
day to push the pace on cardio equipment that will still facilitate recovery,
so don’t think all of your athletes MUST perform this piece at a casual