CrossFit TTG – CrossFit


400m Run Easy


2 Sets

25’ Toe Only Walk

25’ Heel Only Walk

25’ Monster Walk

25’ High Knees

25’ Butt Kicks


3 Rounds

100m Sprint*

*Athletes should build to full speed

and then throttle down before they

reach 100m each time

A: Metcon (8 Rounds for time)

8 Rounds

150m Run

Rest 2:00
Feel: Gas

Pacing: Send/Reach

Target Score: Sub-:45 each round

Fire breather score: Sub-:35 each round


– Run: Bike 300m

Coach Focus: Prior to starting ensure athletes are fully warmed and prepped to run very hard. Athletes should run at a very aggressive, but slightly sub-maximal pace. Times should slow down towards the end, as 2 minutes won’t allow for full recovery. Be sure to leave time at the end of class for an appropriate cool

down. We suggest mashing calves, quads and hamstrings before

finishing with a static stretch for the posterior chain.

B: GHD Sit-ups (4×8-30)

Compare to June 8

Stimulus: For Quality/Accessory

Rest: As prescribed

Coach Focus: Ensure the athletes are set up correctly. We are looking for the apex of the pad to be at the bottom of the athletes


Additional Notes/Resources: Athletes with little or no experience in GHD sit ups should start with reduced range of motion and only

8-10 reps per set. Only the fittest/athletes who train GHDs should be performing bigger sets. Athletes that did this piece on June 8th should shoot to perform slightly more total volume today.

These are to be done AFTER the running.

SCOR : Metcon (Time)

4 Rounds (20 Cap)

20 ab mat sit ups

400 M run