10/25/21

24
Oct

10/25/21

CrossFit TTG – CrossFit

Warm-up

2 Rounds

200m Run

15 KB Swings

20 S-Arm KB Push Presses (10/arm)

:20 Hollow Body Hold

A: Deadlift (Percentage work)

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Reps are touch and go.

After each set of deadlifts, perform 3 Seated box jumps for maximum explosiveness.

Rest 3-4 minutes after the jumps.

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

Stimulus: Heavy

Rest: As needed

Coach Focus: We’re creeping towards the heaviest week of deadlift work for the phase, so keep folks honest with how they move the barbell. No lazy reps or sets. 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

20 Hamstring Curls

10-20 Hip Extensions

10 Russian KB Swings AHAP
Feel: Accessory/For Quality

Pacing: Forever

Coach Focus: Accompanying each high CNS day will be accessory work that is meant to directly improve your athletes midline and posterior chain strength. Remind athletes that when it comes to accessory work, sloppy reps will not confer the benefit we are after. Move with purpose.

SCOR: Metcon (No Measure)

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