10/13/21

12
Oct

10/13/21

CrossFit TTG – CrossFit

Warm-up

2 Rounds

15/10 Calorie Row

10 KB Swings

5 Strict Pull Ups Negatives (5-count negative)

Then,

20 leg swings per side, front to back and across the body

Then,

3 sled sprints, increasing intensity on each

A: Deadlift (Percentage Work)

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Reps are touch and go.

After each set of deadlifts, perform a 50′

Empty Sled sprint.

Rest 3-4 minutes after the sled sprint.

The goal is for each set to be roughly 2.5% or simply slightly heavier than last week.

Stimulus: Heavy

Rest: As prescribed

Coach Focus: Goal is to make the slightly heavier barbell look as good as it did in Week 2. Coaches should watch eccentric mechanics on the deadlift to ensure athletes are not having their barbell go around their knees. Ensure athletes’ sprinting muscles are getting warmed up as part of today’s work as well.

B: Metcon (No Measure)

AMRAP 10 Minutes

16 DB Farmer’s Hold Lunges 30s-70s

10 Hip Extensions

15 Hollow rocks
Feel: Accessory

Pacing: N/A, Stay moving steady but without trying to get as many rounds

as possible.

Coach Focus: Remind athletes that the purpose of the 10:00 Not For Score AMRAP is quality, not score. Move with purpose.

SCOR: Metcon (No Measure)

Follow the CF Track