CrossFit TTG – CrossFit
2:00 Hamstring Mash, per side
10 Single leg RDLs/side
AMRAP 4 Minutes
Row 300m (moderate pace)
8 Inch Worms
Max Burpees in remaining time
A: Deadlift (PAP Percentage Work)
After each set of deadlifts, perform 3
seated box jumps for maximum explosiveness.
Rest 3-4 minutes after the box jumps.
Rest: As prescribed
Coach Focus: The deadlift work this phase will follow the same format for entire 7 weeks. Each week will have a set of 6, 5, 4, and 1 with the goal of increasing by 2.5% each week. All sets are touch and go, but we are looking for perfect control back to the floor on each rep, including the last. Do not skip the eccentric.
Additional Notes/Resources: The explosive movement that follows each set of deadlifts is meant to augment the explosive hip extension we are looking to improve this phase. This does not need to be done immediately after each set, but within :30 – :60 after the set is completed.
B: Metcon (No Measure)
AMRAP 10 minutes
1:00 Weighted Plank
20 Banded Hamstring Curls
15/10 Calorie Row @ Forever Pace
Feel: Accessory/Muscular Overload
Pacing: N/A, Stay moving steady but without trying to get as many rounds
Coach Focus: Remind athletes that the purpose of the 10:00 Not For Score AMRAP is quality, not score. Move with purpose.
Additional Notes/Resources: See our IG for Banded Hamstring Curls!
SCOR: Metcon (No Measure)
Follow The CF Track