March 2nd


Download the week

"Tri Sprint Intervals V1" 

5 Rounds: 


30/24 Calorie Row

30/24 Calorie Bike Erg

Max 10-Meter Shuttle Runs 

Rest 4:00 Between Rounds


On The 2:00 x 24 Minutes (3 Rounds):

0-2: 30/24 Cal Row

2-4: 30/24 Echo Bike

4-6: 30/24 Cal Ski

6-8: Assign skill movement not in Open workout

For the Coach

Resource Drive

Workout Overview


Because we do not know what the open workouts will be, we'll be completing 3 versions of tri-sprint intervals during the open. These are low impact and will not interfere with the movements we may see on Fridays. With 4:00 on and 4:00 off, athletes should be working hard during each interval.


Lowest round of shuttle run reps.


Row and Bike | :90 or less.
Shuttle Run | 1:00 or more of work.

The One | Teaching Focus

Recovery Effort
During The Open we’ll be completing 3 different versions of “Tri Sprint Intervals”. The purpose here is to allow our athletes to maintain moderate intensity while allowing their muscular and nervous systems to recover from the peak performance intensity of the CrossFit Open workout from the previous day.


Reduce Reps
30/24 Calorie Ski
Time Cap

Bike Erg
Reduce Reps
30/24 Calorie Ski
1:30 Time Cap

Shuttle runs
Run/Air Run
Assault/Echo Bike


Every 10 meter shuttle = 1 rep.

Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

General Flow 

  • 2 Rounds of :30 each
  • Down dog to up dog 
  • Spiderman and reach
  • Samson stretch Right
  • Samson stretch left 
  • Down dog w/ foot pedal
  • Quad pulls 

Specific Warm-Up
(9-15 minutes)

Specific Flow 

  • Teach sound mechanics for the shuttle run 
  • Focus on turning as you approach the touch line 
  • :40 row 
  • :40 bike
  • :40 shuttle runs 
  • :20 bike 
  • :20 row 
  • :20 shuttle runs


  • N/A

(15-21 minutes)

Practice Round 

  • 15/12 Calorie Row
  • 15/12 Calorie Bike Erg
  • 4 10 Meter Shuttle Runs


Workout adjustments if needed

(21-57 minutes)

Look For 

  • Shuttle Runs
  1. Stride Length and Frequency. Observe the length and frequency of the athletes' strides. The athlete  should be taking the same amount of strides each time. 
  • Row
  1. Arm Movement. Emphasize a smooth and controlled arm movement, with the elbows bending only after the legs have fully extended.
  2. Cue a straight chain path during the pull phase, avoiding unnecessary deviations.
  • Bike
  1. Pedal Technique. Emphasize a smooth and circular pedal stroke. Athletes should apply force not only during the downstroke but also through the entire pedal revolution.
  2. Cue pulling up on the pedals during the upstroke to engage the hamstrings and recruit more muscle groups.

Additional Elements

Home Workout

5 Rounds:
50 Double unders
20 Burpees
Max 25’ Shuttle Runs
Rest 4:00 Between Rounds


“Nothing great was ever achieved without enthusiasm.” - Ralph Waldo Emerson

There is a difference between one who is “there”, and one who is “being there”.Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”.

The other is “being there”.We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the daily distractions of life. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.The obvious application here is in our training.

If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.

After Party

5 Rounds
10 Hollow rocks
:20 Hollow hold

Have questions?

Reach out!

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