CrossFit TTG – CrossFit
:10 HARD Row, :50 Moderate
10 Plate Ground to OH, 25lbs or less
A: Deadlift (Percentage Work)
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.
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)
Target Score: N/A
Firebreather Score: N/A
Coach Focus: Move with purpose.
Additional Notes/Resources: Partner Hamstring Curls
SCOR: Metcon (No Measure)
Follow the CF track