1/11/2022

10
Jan

1/11/2022

CrossFit TTG – CrossFit

Warm-up

Couch Stretch 2:00/ Side

3 Rounds

10/7 Calorie AAB

15 Russian KB Swings

10 KB Goblet Squats

2:00 4-way Banded Glute Activation

A: Back Squat (5×5 @ 87.5% 5RM from test week)

All sets are at the same weight.

Rest 2-4 minutes between sets.

The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every week.

Stimulus: Heavy

Rest: As prescribed

Coach Focus: Bracing is everything when it comes to confidence with the heavy barbell. Coaches should remind athletes how to effectively brace during their session. As a reminder, bracing and holding your breath are not the same thing. Coaches should tell athletes that when they are trying to brace they should be holding air in their midline but should still be able to talk/answer questions (this would not be possible if “holding breath”).

B: Metcon (Time)

On a 10 Minute Running Clock

Max Duration HS Hold*

Each time you break perform 10 ring rows then

repeat. Athletes should be able to complete all 10 reps of the ring rows unbroken each round
Feel: Muscular Overload

Pacing: Reach

Target Score: Accumulate 3 minutes in a handstand hold

Firebreather Score: Accumulate 5+ Minutes in a handstand hold

Scaling

– HS Hold: Any level of inversion works today. If inversion is not possible, perform a plank from the top of a push up or a wall sit.

Coach Focus: Time under tension (holding positions) is one of the absolute best ways to improve mobility and structural integrity of the structures being used, the shoulders in this case. In the HS Hold we are looking for athletes to be a straight line from their ankles to their wrist, rather than bow shaped. Holding the correct positions for less time is more important than holding poor positions for longer.

Scor: Metcon (5 Rounds for time)

2 Rounds E4M for 20 Minutes

5 DB Deadlift

10 Air Squat

5 DB Deadlift

10 DB push Press