CrossFit TTG – CrossFit


5:00 on any Machine, increasing pace every :30


2:00 per side, Dragon Stretch

A: Metcon (Time)

Team of 2, 10K Row or 20K C2 Bike

Alternating every 1000m

(Switch every 2,000m if using a C2)

AAB Distance: 24k, switch every 2.4k
Feel: Cardio

Pacing: Reach

Target Score: Both athletes are holding faster than what would be their PR 5k Row pace.


– Row: 8K Run, switching every 800m. Pair athletes up based on capacity so athletes get a comparable amount of rest:work each round. If you have pairs that are both a bit slower, consider having them perform 8k switching every 800m, or by placing a 40-45 minute cap on the workout.

Coach Focus: A significant part of our job as coaches is to help provide context for “how to approach” workouts. In today’s situation we are looking to use the athlete’s 5K Row Pace and look to either hold, or work to be faster each time. For athletes without that information, start at a comfortable pace and work towards a less comfortable pace as they go. The final 1000m should be very gross.