10/21/2021

20
Oct

10/21/2021

CrossFit TTG – CrossFit

Warm-up

3 Rounds

:10 HARD Row, :50 Moderate

Then,

3 Rounds

10 Plate Ground to OH, 25lbs or less

:40 Wallsit

A: Deadlift (Percentage Work)

[email protected]%

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[email protected]%-95%

Reps are touch and go.

After each set of deadlifts, perform 10 Double Russian KB Swings for maximum

explosiveness, 53s/35s or less

Rest 3-4 minutes after the swings.

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 3. Coaches should watch your athlete’s leg drive on each rep. Athletes who leave their hips high will struggle to create leg drive on subsequent reps.

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

:45 Farmers Hold 30s-100s lbs

5 Partner Hamstring Curls

10 Empty Bar Good Mornings (Tempo on the

way down, fast on the way up)
Feel: Accessory

Pacing: Sustain

Target Score: N/A

Firebreather Score: N/A

Coach Focus: Move with purpose.

Additional Notes/Resources: Partner Hamstring Curls

https://www.youtube.com/watch?v=CdqszHmb_2Q

SCOR: Metcon (No Measure)

Follow the CF track