CrossFit TTG – CrossFit


1:00 Squat Hold

20 Leg Swings (Front-to-back)

2:00 Calf Mash

20 Leg Swings (Side-to-Side)

20 Cossack Squats (10 each direction)

300m Run*

*Have athletes pay attention to their time on

this run, use this run to calibrate their speed

for the MetCon

A: Metcon (AMRAP – Rounds and Reps)

Rotating, in teams of 3 for 10 Minutes

3 Pause Sandbag Squats

*Pause is 1-second

If no Sandbags, use two KBs or DBs 70/53lbs

in the front rack hold. This should allow

enough tiime for 2-3 athletes to share a bag.
Stimulus: Stamina

Rest: As Prescribed

Coach Focus: The pause is both a great way to develop strength as well as a way to help coaches spot a major flaw when squatting, the stripper squat. Watch your athletes as they ascend in their squat. Do not allow athletes to let their hips to rise before their chest.

B: Metcon (9 Rounds for time)

Every 2 Minutes for 18 Minutes

300m Run
Feel: Cardio

Pacing: Sustain

Target Score: Sub :90 for all Rounds

Firebreather Score: Sub :60 for all Rounds


– Keep all round under :90 of work so athletes have rest and can repeat. C2 Machine would be the preference over AAB for today’s cardio work if running isn’t possible. Only athletes with injuries or who are at risk for injury should be using a machine, otherwise get athletes on their


Coach Focus: Consistency from round to round is the goal here. If possible, pair athletes together and tell each pair to push their “steady” pace.

SCOR: Metcon (No Measure)

Follow the CF Track

I want 80% Effort